“Life Alert” AMRAP 4: 21/15 Calorie Row OR 300m Run 21 Toes to Bar 21 Front Squats (95/65) rest 4 minutes AMRAP 4: 15/12 Calorie Row OR 200m Run 15 Toes to Bar 15 Front Squats (115/80) rest 4 minutes AMRAP 4: 9/6 Calorie Row OR 100m Run 9 Toes to Bar 9 Front Squats (135/95) PureFit: AMRAP 3: 15 Calorie Row 15 Ring Rows 15 Wall Balls rest 3 minutes AMRAP 3: 12 Calorie Row 12 Ring Rows 12 Wall Balls rest 3 minutes AMRAP 3: 9 Calorie Row 9 Ring Rows 9 Wall Balls MWOD Pre WOD/ Post WOD: Calf Stretch with 25-35# plate:  similar to stretching calf against wall or pullup rig post.  Place the plate near the pullup post so that you can hold on.  Position ball of foot onto plate, heel on ground. Then internally rotate foot (from the heel, not the ankle)  Step other foot in front, onto plate. Activate the glute and quad of the leg that you are stretching the calf.  If you lose activation of glute, regain and continue for 90 seconds per leg. Post WOD:  Hip Extension Lunge: Place band at knee height around bar, position band into high hip, while facing bar, drop into lunge position, banded leg kneeling.  Squeeze glutes to protect back. Then stand up in high lunge position and drop back down into deep lunge, do 20 controlled lunge reps per leg.