WOD: Push Press  Build to Heavy Set of 5 3 Rounds For Time: 400m Run 25 Wallballs (20/14) 20 1-Arm Dumbbell Hang Clean and Jerks (50/35) PureFit: Push Press  KB or DB Sets of 3x5 3 Rounds For Time: 200m Run or Row 15 Wallballs (20/14) 10 dumbbell hang clean and jerk MWOD Pre WOD:  Anterior Hip Prep- Band on rack and then put band on your high hip.  Banded leg is kneeling down in lunge. Engage glutes, on and off 20 times.  You are going to allow torso to move forward and into deeper lunge than we typically do for this exercise, but keep glutes engaged, 20 pulses forward to end range. * this is a great prep for both squatting and running. Post WOD:  IT Band- lacrosse ball smash.  With a lacrosse ball, while laying on your side and place ball on side of high hip (TFL), apply body weight and slowly flush out the lateral part of thigh.  Floss your leg at the knee when you find a tender spot, take 90 seconds to smash IT Band from hip to knee.  Repeat on other leg.