“Open Test” AMRAP 20: 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring Muscle-ups

PureFit

AMRAP 12:

15 Wallball

15 Med Ball StepUps (plate or box)

15 Med ball situps

15 Med ball strict press

Mobility WOD: 1) Shoulder distraction for hang/press/overhead position- place a medium sized band on the pull up bar.  Place the band around your elbow.  Roll shoulder down and back to place in stable position. Place that arm behind your back at waist/hip level.  Face away from the bar and step forward to create tension while holding hand behind your back.  Allow the band to "pull" the shoulder back while keeping the hand behind your back.  Keep chest high and rotate slightly away from shoulder. Contract X 4 seconds, relax X 8 for a couple rounds to improve end range motion. This can be done before or after wod. Spend 1-2 minutes on each side.

2) Couch stretch - Keep chest upright and glutes engaged with bottom pushed towards heel as much as possible.  Its ok to relax forward when needed, it just changes the stretch from the quad to the hip flexors.  Use a box, med ball, kettlebell, etc to push against and help keep your chest upright.  Spend at least a minute on each side.