CFCody WOD AMRAP 15: 55 Power Snatches (95/65) 55 Pull-Ups 55 Calorie row or 800 meter run 55 Handstand Push-ups/Push ups Optional strength Power Clean – 10 min Build to Heavy Single MWOD Thoracic Spine Smash:  using a double lacrosse ball on your back, slowly work up and down the rib cage, one vertebrae at […]

AMRAP 20: 7 Power Cleans (135/95)(115/80) 7 Burpees 200 Meter Run

5 Rounds: 20/15 Calorie Row or 10 Burpees 10 Thrusters (115/80)(95/65)(75/55)   MWOD: 1)Banded wrist distraction-Place a band around the right wrist. Slide the wrist away from the rack to create tension in the band. Tack the base of the right hand to the mat with the left hand. Block right wrist with left hand, […]

For Time: 15-12-9-6-3 Strict Ring Dips Strict Pull-ups 200 Meter Run MWOD: Banded Shoulder Lateral Opener –  Hook a hand through band that is attached at waist height. Wrap band around wrist and rotate palm towards the ceiling. Place shoulder in external rotation and step away to create tension in the band. Keep arm externally […]

Open gym 5:30 a.m. Open gym & mobility 5:30 p.m.