WOD: 3 Rounds: 30 Push-ups 30  Sit-Ups 30 KBS 50' Farmers Walk (switch hands half way) PureFit: 3 Rounds: 15 Push-ups 15  Sit-Ups 15 KBS 50' Farmers Walk (switch hands half way) MWOD Pre-WOD: Banded Shoulder Lateral Opener:  Hook a hand through band that is attached at waist height. Wrap band around wrist and rotate palm towards the ceiling. Place shoulder in external rotation and step away to create tension in the band. Keep arm externally rotated and shoulder back, rotate away from band, twisting body. Stretch pecs. Contract pecs 5 seconds, relax 10 seconds.  Repeat contract release 3-5 times. Repeat on other side. Post-WOD: Trunk recovery Ab smash - Use a smash ball to smash the upper abs. Lie on your stomach and smash the abs right below your ribs. Start under your sternum than work laterally.  Take a deep breath in, hold, then exhale. To add to the smash, bring the same side knee up towards your side. Spend about 2 minutes each side.