AMRAP 15: 60 Double Unders 30/21 Calorie Row or 400m run or 30 Burpees 10 Power Snatches (115/80)

PureFit

AMRAP 12:

30 single unders

15 Calorie Row

10 plate presses

Farmer's carry (down and back)

Mobility WOD: 1) Lacrosse ball calf smash - While kneeling, place a lacrosse ball in the meat of your calf.  Sit down on the ball and smash.  You may floss by leaning hips side to side or turning foot in then out. Move the lacrosse ball around to work the both gastrocnemius heads.  Spend 2 minutes each side.

2) 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. This will help the overhead position