CFC: EMOM x 15 Min 1: 3 DL (Heavy) Min 2: 20 Wallball Min3:  200m Run/Row PureFit: EMOM x 15 Min 1: 3 DL Min 2: 15 Wallball Min3:  150m Run MWOD Pre-WOD: 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: Posterior Chain Floss: Place a medium sized band around the rack at hip height. Step into band and pull it up high in the hip. Step away from the rack, creating tension, with banded leg in front.  Lean over and put hands on the ground, bringing chest as close as possible to banded thigh. Keeping back flat and hands/fingertips on the ground, straighten the front leg as much as possible then return to starting position. Repeat 20 times.  Repeat on the other leg.  If you have tight hamstrings, you will need to place the front leg further in front of the back foot.