3 Rounds Bergeron Beep Test (75/55) (7 Thrusters + 7 Pull-Ups + 7 Burpees) 50/35 Cal Row 3 Rounds Bergeron Beep Test (75/55) 50/35 Cal Row 3 Rounds Bergeron Beep Test (75/55) PUREFIT: 3 Rds 7 KBS + 7 Ring Rows + 7 Burpees 50 Cal. Row MWOD: PreWOD: Banded Shoulder Lateral Opener:  Hook a hand through band that is attached at waist height. Wrap band around wrist and rotate palm towards the ceiling. Place shoulder in external rotation and step away to create tension in the band. Keep arm externally rotated and shoulder back, rotate away from band, twisting body. Stretch pecs. Contract pecs 5 seconds, relax 10 seconds.  Repeat contract release 3-5 times. Repeat on other side. 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