CFC 5 Rounds of: AMRAP 4: 15 Burpees 20 WallBall AMRAP 10 Meter Shuttles rest 2 minutes PureFit: 3 Rounds of: AMRAP 4: 10 Box Step-Ups 12 WallBall 14 Mtn. Climbers remaining time: 10m Shuttle run or walk Rest 2:00 between rds Mobility WOD

1. 5 minute squat - lower into a good squat(feet 0-15 degrees, feet screwed into the ground, arches up and not flattened into the ground, knees out, chest up).  You can use the squat rack for assistance. Spend 5 minutes oscillating in the squat position.  Play around. Push knees out, rock back and forth, rock laterally.  Drop on knee pick it up, drop other knee, resume squat position. Spend 5 minutes mobilizing this position actively.
2. Banded Overhead Distraction -  Place band on pull up bar. Hook right wrist through band and grab both sides of band. Do not just grab the end of the band.  Use left hand to bias right arm into external rotation so palm is facing up.  Keep right arm locked in external rotation. Create tension by sinking your hips back and lowering your torso toward floor.  Contract and relax and try to distract shoulder into new end ranges.