EMOM x 10 Min 1: Row/Ski/Bike at moderate pace Min 2: AMRAP 4 Wallballs + 4 Box Jumps EMOM x 10 Min 1: Row/Ski/Bike at moderate pace Min 2:  AMRAP 4 Pull-ups + 4 DB Ground to Over Head (alternate arms) PureFit: EMOM x 10 Min 1: Row/Ski/Bike at moderate pace Min 2: AMRAP 4 Wallballs + 4 Box Step-Ups Rest 3 Min EMOM x 10 Min 1: Row/Ski/Bike at moderate pace Min 2:  AMRAP 4 DB Rows + 4 DB Ground to Over Head (alternate arms) MWOD Pre-WOD: Banded Anterior Hip Distraction/Hip Flexor stretch - Wrap a band around a post at knee height.  Place a leg through the band and pull band high up on the hip. Facing the post, step backwards and kneel into a lunge position. The kneeling knee is the banded hip. With torso upright and knee/hips at 90 degrees, squeeze glutes for 4-5 seconds, breathe out and relax for 8-10 seconds, allowing hip to be pulled forward.  Repeat 5 times. Switch sides Post-WOD: Thoracic Spine Lacrosse Ball Smash - Lie on your back with lacrosse ball on high trapezius(next to spine where neck and torso meet). Place the plate or medicine ball on your chest, if needed. Wrap arms around plate or ball.  Place feet flat on the floor and bridge hips up. Bring same side arm into the overhead position with thumb pointed towards the floor.Spend about a minute smashing tissues with arm biased in overhead position. Then move lacrosse ball down an inch and repeat.  Repeat whole sequence on the other side. Or smash/floss/foam roll/stretch whatever sites are stiff and sore to prepare for "Friday Night Lights"