CFCody WOD 3 Rounds: 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14) then... For Time: Row 2,000 Meters PureFit WOD Buy in: 400 meter row 3 Rounds: 10 KB Snatches (Alternate arms) 15 Box step up Overs (16) 20 Wallballs Buy Out: 400 meter row MOB Sink Mobilization:  Place barbell on squat rack at mid back height.  Grab bar facing away from bar, positioning hands as close without losing an active shoulder position.  Keeping shoulders back, apply tension by straightening arms and leaning forward.  To increase tension, drop in a slight lunge.  The goal is to position hands and shoulders on the same horizontal plane without compensating shoulders. High Glute Smash and Floss:  using a box, place your knees at 90 degrees.  Position ball onto your upper glute(just below top of pelvis), outside of your sacrum.  Floss by bringing knee to chest and internally/externally flaring the knee.