WOD: For Time: 2000 Meter Row 120 Double-Unders 1600 Meter Run PureFit: 1000 Meter Row 100 Single-Unders 800 Meter Run MWOD: PreWOD:  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. PostWOD:  Bone Saw Calf Smash:  With a foam roller, kneel and place your shin on roller, keep foot neutral, support weight with upper body, bring your opposite leg up and place your other shin across the tissue you are trying to change. Slowly smash your shin across the back of the calf. Sitting back will make this MOB more aggressive.  2 minutes per leg, breathe!!