CFCody WOD AMRAP 15min: 200m run/40 double unders 20/14 Calorie row 15 push press Round 1 – 75/55 Round 2 – 95/65 Round 3 – 115/80 Round 4 – 135/95 Round 5 – 155/105 *Increase wt for push press each round. PureFit WOD AMRAP 12min: 200m run/40 single unders 12 Calorie row 10 KB push press (5 on each side or 10 with KB in each hand) & 10 KB Goblet hold squats *Alternate push press and goblet squats each round MOB 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!! Triceps Smash - Using a racked barbell or foam roller, smash length of triceps. Place the back of upper arm on barbell while standing(or on foam roller while lying on stomach), bend and straighten the elbow as well as rotate the lower arm in circles. Work the entire triceps from the back of the elbow to the shoulder.  Switch sides.