CFCody WOD

Extended warm-up- 10 min tops set of 3 Hang Power Cleans -Build to your heaviest weight for the workout WOD  On the 3min X 6 sets: 25/20 cal row/ski/bike or 400 meter run Max Hang Power Clean -rest 1 min between sets- Rd 1 & Rd 2 - (185/125)(155/105) Rd 3 & Rd 4 - (155/105)(135/95) Rd 5 & Rd 6 - (95/65)(65/45)

PureFit WOD

On the 3min X 5 sets: 15 -20 cal row/ski/bike or 300 meter run Max med ball Power Clean -rest 1 min b/t sets- MWOD PreWOD: Banded IR Shoulder Distraction - this can be done before WOD to bias shoulder into better hang position.  Place medium strength band on the pull up bar. Place the band around the shoulder. Keep the banded shoulder externally rotated at all times.  Place the banded side arm behind your back with elbow at 90 degrees. Step forward with leg on banded side to create tension. Allow the band to stretch the front of the shoulder.  *Variation: do above, but instead of stepping forward to create tension, lie face down on the floor. Spend 1 minute each side. PostWOD:  First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Floss by moving arm up, back and out. Move lacrosse ball from base of neck to mid clavicular line. Smash until you find a sore or tight spot, then floss. Push the weight of your body into the lacrosse ball as you smash and floss.  Variation - tennis ball on PVC pipe or lacrosse ball on rack while lying supine.