CFCody WOD 1 Mile Run/ 1600 meter row 21 Kettlebell Swings (70/53)(53/35) 21 Goblet Squats (70/53)(53/35) 800 Meter Run / 800 meter row 15 Kettlebell Swings (70/53) (53/35) 15 Goblet Squats (70/53)(53/35) 400 Meter Run / 400 meter row 9 Kettlebell Swings (70/53)(53/35) 9 Goblet Squats (70/53)(53/35) MWOD Bone Saw Calf Smash:  With a foam roller, kneel and place your shin on roller, keep foot neutral, support weight with upper body, bring your opposite leg up and place your other shin across the tissue you are trying to change. Slowly smash your shin across the back of the calf. Sitting back will make this MOB more aggressive.  2 minutes per leg, breathe!! Banded Hip Distraction:  hook up band around rack and place band into high hip, find resistance and then move into deep lunge.  Contract and Relax, 10 sec, on 10 sec off.  2 min each leg