We are starting a new format for Saturday.  We will have a team WOD from 8-9am and open gym from 9-10am. For Time: Teams of 3 100-80-60-40-20: Double Unders 100-80-60-40-20: Sit-Ups 100-80-60-40-20: Power Cleans (135/95)   Mobility WOD 1) PreWOD - Bonesaw- kneeling, cross ankles and place bottom foot up on foam roller or on abmat(foot in neutral position)  Place bottom leg forward and top leg at 60-90 angle from top leg with top shin on lower leg achilles. Sit down. Apply pressure to Achilles with top ankle. Rock left, right, front and back. Move top ankle up  the Achilles and smash again. 2 minutes each side 2) PostWOD - Barbell ab smash -Lying on your back, place the center of the barbell on your abs.  Slowly roll from the rib cage to the top of the pelvis. 3 minutes 3) PostWOD - if time allows do posterior chain flossing.  This will help improve range of motion in the hamstring and reduce soreness after deadlift.  Lie on back. Wrap thin band around foot. With non banded leg flat on floor, place banded foot thigh in chest.  Keeping thigh in the chest straighten knee as much as possible(neutral, 90 degrees). Repeat lockouts 20 times.  Move banded leg across chest, repeat 20 lockouts(adduction, 45 degrees).  Move banded leg out to the side, repeat 20 lockouts(abduction, 135 degrees).  Repeat on other side.