CFC Angie For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats PureFit: For time: 3rds 10 ring rows 10 push-ups 10 sit-ups 10 squats Mobility WOD: Mobility WOD:

1. Lower abdominal smash -  place a slam ball on the ground.  Lie on the ground with the ball placed just inside the hip bone.  Push down t0 tack the illiacus, psoas, abdominal fascia down. Then lift that leg slightly off the floor to floss the tissue.  Continue for 30-45 seconds. Then twist  your upper body towards the ball while smashing down on the ball.  Lift that leg again. Contract and inhale for 4 seconds, then relax and exhale for 8 seconds. Continue to contract and relax until you are able to fully relax onto the ball with the leg lifted up.  Spend 2-3 minutes on each side.
2. Banded Overhead Distraction Variation- double up band on pull up bar. Put hand through band, rotating thumb to the ceiling. Step back to create tension. Cross banded side leg behind other leg. Push head towards floor to allow band to stretch lats, anterior serratus as it also pulls arm into overhead position.  Contract shoulder for 5 seconds, relax for 10 seconds. Inhale with contraction and exhale with relaxation. Repeat 5 times. Switch sides.