Don't forget to place your order at farmtablewest.com. Order must be placed by midnight tonight, pickup is 5:00 pm Wednesday at the gym.

3 Rounds: 21/15 Calories 7 Pull-ups + 7 Toes to Bar Directly Into... 3 Rounds: 9 Power Cleans (155/105) 9 Push Jerks (155/105) Midline 2 Rounds: :30 Seconds Single Arm Overhead Dumbbell Hold (Left) + 15 Sit-Ups :30 Seconds Single Arm Overhead Dumbbell Hold (Right) + 15 Sit-Ups :30 Seconds Double Overhead Dumbbell Hold + 15 Sit-Ups PureFit: 3 Rounds: 15 Calories 7 Ring Rows/Pull-ups + 7 Medball Sit-Ups Directly Into... 3 Rounds: 9 KBS 9 DB Push Jerks Midline 2 Rounds: :30 Seconds Single Arm Overhead Dumbbell Hold (Left) + 10 Sit-Ups :30 Seconds Single Arm Overhead Dumbbell Hold (Right) + 10 Sit-Ups :30 Seconds Double Overhead Dumbbell Hold + 10 Sit-Ups 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 including hanging from the bar. Spend 2 minutes a side Post-WOD:  Subscapularis/Lat smash - this is best done after the workout. Lying on your side, place foam roller at the base of the arm as it attaches to the shoulder. Roll forwards and backwards, working on tender spots.  Continue to smash as you move the roller slowly past the armpit to the lats.