WOD: For Time: 50/35 Calorie Row 800 Meter Run 30 Power Snatches (115/80) 800 Meter Run 5 Rope Climbs or 50 Pull-ups PureFit: For Time: 20 Calorie Row 400 Meter Row/ Run 20 SDLHP 400 Meter Row/Run 10 Burpees MWOD: PreWOD:  Banded IR Shoulder Distraction - this can be done before WOD to bias shoulder into better hang and front rack position.  Place medium strength band on the pull up bar. Place the band around the shoulder. Keep the banded shoulder externally rotated at all times.  Place the banded side arm behind your back with elbow at 90 degrees. Step forward with leg on banded side to create tension. Allow the band to stretch the front of the shoulder.  Variation: do above, but instead of stepping forward to create tension, lie face down on the floor. Spend 1 minute each side. PostWOD:  Bonesaw calf smash with lacrosse ball - while kneeling, place an ankle up on a foam roller.  Place a lacrosse ball in the meat of that calf. Sit down on the lacrosse ball. Smash the tissue left, right, up and down the length of the calf. 2 minutes per leg.