WOD: In honor of 7-4-1776 7 rounds (month) 4 cleans 185/135  (day) 17 push ups (year) then 76 Double or Single-Unders (year) Purefit: 7 rounds (month) 4 med ball cleans  (day) 17 kb swings (year) then 76 M. run (year) MWOD: PreWOD:  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 loose activation of glute, regain and continue for 90 seconds per leg. PostWOD:  Blue Angel - lie on stomach. Place lacrosse ball on pec, below collar bone and on chest wall medial to armpit. Smash and floss by making a snow angel. Move ball around to tender/stiff spots. 2 min each side