CFC 21 – 15 – 9 Box Jumps (24/20) Thrusters (95/65) 15 – 12 – 9 Calorie Row Hang Cleans (95/65) 12 – 9 – 6 Burpees Snatch (95/65) PureFit: 15 – 12 – 9 Box Dips (Tricept) Sumo DL High Pulls 12 – 9 - 6 Calorie Row Banded OHS   Mobility WOD:

1. Double Lacrosse ball triceps smash - Lie on your side placing arm, just above the elbow, on a double lacrosse ball.  Smash down and floss by bending and straightening elbow with shoulder in slight internal rotation, neutral and external rotation. Move double lacrosse ball section by section, from just above the elbow to mid upper arm.  Spend 2 minutes on each side.
2. Couch and Pouch - Lie on side. Place double lacrosse ball on outer thigh above the knee. Place single lacrosse ball on inner thigh "over" the double lacrosse ball.  Place thighs together.  Floss by bending and extending bottom leg alternating with upper leg.  Work your way half way up the upper leg.  Spend 2-3 minutes each side.