2 ROUNDS

Bike or row 50/40 calories

-rest 2:00-

3 rounds

• 15 strict press ((75/55)(55/45))
• 15 TTB or knees to chest

-rest 2 minutes- *1 set is from bike to the ttb, rest 2 minutes b/n sets 1 & 2 **half of the class can start on press and ttb if class size is large PureFit 2 Rounds: Bike/Row 20 calories (moderate pace) rest 2:00 3 rounds of 10 wallball 10 situps rest 2:00 MWOD Pre-WOD: First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Floss by moving arm up, back and out. Move lacrosse ball from base of neck to mid clavicular line. Smash until you find a sore or tight spot, then floss. Push the weight of your body into the lacrosse ball as you smash and floss.  Variation - tennis ball on PVC pipe or lacrosse ball on rack while lying supine. This will help the overhead position and hanging Post-WOD: Lateral seam overhead smash - lie on your side and smash the high lat/tricep area on a foam roller. Start on the back of your shoulder and roll forward with arm over head and palm facing the ceiling.  As you roll forward, "smear" the tissue into the roller. Continue to roll back to forward smashing from the lat, to the shoulder and into the tricep. Hunt for sore spots. When you find a tender area, contract the lat and push your hand into the ground for 4 seconds, then relax for 8 seconds. Repeat. Spend 2 minutes on each side.