CFCody WOD

3 Sets Of: 3 min AMRAP 4 burpee box jump overs (24/20) 4 C2B Pull ups -Rest 1 min b/t sets 3 min AMRAP 4 DB/KB burpees (55/35)(35/25) 4 Wall balls (20/14) *DB/KB burpee- DB/KB in each hand -rest 1 min b/t sets *Pick-up where you left off at the end of each set. Score is total number of rounds. PureFit WOD 3-4 sets: 3 min AMRAP 4 KBS 4 up downs or slam balls -rest 1 min b/t sets Core Finisher 2-3 sets 10 knee tucks :30 sec L Side Plank :30 sec R Side Plank 15 Russian twist (with or without weight) :30 sec Hollow Hold MWOD PreWOD: Banded Lat Stretch - place medium band on pull up bar.  Place right wrist through band and grab band. Facing pull up bar step back to create tension while hand faces the ceiling.  Allow band to pull arm while lowering chest. Then swing right leg behind and across the left leg to stretch the right latissmus dorsi.  Stretch for 45-60 seconds. Repeat on the left side. PostWOD:  Subscapularis/Lat smash - this is best done after the workout. Lying on your side, place foam roller at the base of the arm as it attaches to the shoulder. Roll forwards and backwards, working on tender spots.  Continue to smash as you move the roller slowly past the armpit to the lats.