“Powder Keg”

AMRAP 5: 600 Meter Run 1 Round of Cindy Max Clean and Jerks (135/95) Rest 3 Minutes AMRAP 5: 400 Meter Run 2 Rounds of Cindy Max Clean and Jerks (155/105) Rest 3 Minutes AMRAP 5: 200 Meter Run 3 Rounds of Cindy Max Clean and Jerks (185/135) PureFit: AMRAP 5: 400 Meter Run 1 Round of 5 Ring Rows or Pull-Ups + 7 Push-Ups + 10 Squats Medball Clean and Press Rest 3 Minutes AMRAP 5: 200 Meter Run 2 Rounds of 5 Ring Rows or Pull-Ups + 7 Push-Ups + 10 Squats Medball Clean and Press Rest 3 Minutes AMRAP 5: 100 Meter Run 3 Rounds of 5 Ring Rows or Pull-Ups + 7 Push-Ups + 10 Squats Medball Clean and Press MWOD: PreWOD:  Hip Prep:  Hook band around squat rack about 1 foot off ground.  Lay on back and hook the band into the high hip, feet are closest to rack.  On the banded leg, bring knee to chest 20 times. Make sure that there is adequate tension.  Then do 20 lockouts(extend the knee), use opposite hand to hold opposite foot (banded leg). Switch legs and repeat. Post WOD:  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!!