Strength/Skill EMOM X 8 MINUTES 2 Push Jerks (start light, increase load to workout weight) WOD AMRAP x 13 MINUTES 6 Push Jerks (185/135)|(135/95) 10 cal (row/bike/ski) CORE FINISHER 100 Hollow Rocks *Every 10 Reps, :30 Plank Hold OR Crossfit Open 19.3 PUREFIT AMRAP x 11 8 DB Press or Jerks 8 Cal CORE FINISHER 50 hollow rocks *every 10 reps, :20 plank hold MWOD PreWOD:  Overhead Primer - best done before but can also be done after jerk or overhead movements.  Grab a lacrosse ball and either a 25# plate or wallball. Lie on your back and place the lacrosse ball at the base of the neck between the spine and shoulder blade. Hug the weight and floss the arm in an overhead position. PostWOD:  Psoas Smash with a lacrosse ball: The Psoas is a big muscle that crosses from your diaphragm and lumbar vertebrae to your pelvis and leg.  Laying flat on your back, position ball a couple of inches to the outside of belly button, then use both hands to push ball into abs. Once you are smashing the Psoas, start to floss around the underlying belly tissue under ball. Then drop knee and move knee from side to side.  The goal is to find tender tissue, tack tissue down and then floss. Place KB on top of ball for more pressure. 30 seconds on each tender tissue, breathe.