Push Press 5 Sets of 3 “Waterworks” For Time: 50/35 Calorie Row/500m Run 40 Kettlebell Swings (53/35) 30 Push Press (115/80) 40 Kettlebell Swings (53/35) 50/35 Calorie Row/500m Run Purefit For Time: 20 Calorie Row 15 Kettlebell Swings 10 Push Press 15 Kettlebell Swings 20 Calorie Row Mobility WOD

1. Overhead Primer - best done before but can also be done after push press or overhead movements.  Grab a lacrosse ball and either a 25# plate or wallball.  Lie on your back and place the lacrosse ball at the base of the neck between the spine and shoulder blade. Place the plate or medicine ball on your chest. Wrap arms around plate or ball.  Place feet flat on the floor and bridge hips up.  Bring same side arm into the overhead position with thumb pointed towards the floor.Spend about a minute smashing tissues with arm biased in overhead position.  Then move lacrosse ball down an inch and repeat.  Repeat whole sequence on the other side.
2. Posterior shoulder smash with lacrosse ball - Lying on your back, place lacrosse ball on the posterior deltoid. Roll towards the affected shoulder to almost 90 degrees, putting pressure on the ball.  Place shoulder and elbow at 90 degrees then press palm to the floor, return to starting position, repeat.  Hunt and peck for sore spots, spending at least 2 minutes on each shoulder