0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters (95/65) 1 Mile Sub 2000/1600 Meter Row 8:30 Cap on Movements 800 Meter Sub 1000/750 Meter Row 5 Minute Cap on Movements 400 Meter Sub 500/400 Meter Row 2:30 Cap on Movements Purefit 0:00-4:00:  Row 400 M, remaining time overhead plate hold, lengths of gym 4:00-6:00 Rest 6:00-10:00:  Row 400 M, remaining time farmer carry KB, lengths of gym 10:00-12:00 Rest 12:00-16:00:  Row 400 M, remaining time roll med ball, lengths of gym   Mobility WOD:

1. Bonesaw- kneeling, cross ankles and place bottom foot up on foam roller.  Place bottom leg forward and top leg at 60-90 angle from top leg.  Sit down. Apply pressure to Achilles with top ankle. Rock left, right, front and back. Move top ankle up the achilles and into the calf, smashing along the way. 2 -3 minutes each side.
2. Lateral seam overhead smash - lie on your side and smash the high lat/tricep area on a foam roller. Start on the back of your shoulder and roll forward with arm over head and palm facing the ceiling.  As you roll forward, "smear" the tissue into the roller.  Continue to roll back to forward smashing from the lat, to the shoulder and into the tricep.  Hunt for sore spots.  When you find a tender area, contract the lat and push your hand into the ground for 4 seconds, then relax for 8 seconds. Repeat. Spend 2 minutes on each side.