WOD EMOM x 20 Min 1 and 2: 20/18 Call Row + AMRAP Ring Dips or Push-Press 65/45 Min 3 and 4: 200m Run + AMRAP Pull-Ups or DB Bent Over Rows 55/25 2:00 window for each working period Finisher 30 Flutter Kicks (plate held at lockout) 30 Russian Twists PureFit: EMOM x 16 Min 1 and 2: 15 Call Row + AMRAP Box Dips Min 3 and 4: 100m Run + AMRAP Ring Rows 2:00 window for each working period Mobility 1) Pre-WOD - Banded Overhead Distraction Variation- double up band on pull up bar. Put hand through band, rotating thumb to the ceiling. Step back to create tension. Cross banded side leg behind other leg. Push head towards floor to allow band to stretch lats and anterior serratus as it also pulls arm into overhead position.  Contract shoulder for 5 seconds, relax for 10 seconds. Inhale with contraction and exhale with relaxation. Repeat 5 times. Switch sides. This will stretch as well as activate your lats for the WOD 2) Post-WOD - Hip Rotator Smash and Floss -  Lie on your side with a lacrosse ball in the "meat" just below the lateral hip bone.  Flex hip and knee to 90 degrees. Then straighten and bend the knee on the bottom leg.  Flex bottom hip to 135 degrees flexion then repeat flex/extension of knee. Move bottom leg to 180 degrees, flex/extend knee.  Move bottom hip to extension, flex/extend the knee. Next move the lacrosse ball to the anterior hip(tensor fascia latae) and repeat the above process.  Last, place the lacrosse ball on the posterior hip/buttock(gluteus medius) and repeat the process. If you find areas that are too tender to smash/floss, contract and inhale for 4 seconds, relax and exhale for 8 seconds. Repeat this process until you can full relax onto the ball.  Spend 2-3 minutes on each hip.