CFC AMRAP x 15 30 DU's 15 Russian KBS (75/55)(55/35) 200m Run 15 Push-Ups PureFit AMRAP x 15 20 Single Unders 10 Russian KBS 55/35) 200m Run/Row/Ski 10 Push-Ups MWOD Achilles stretch - stretch against a wall or plyobox in four different positions. First, stand close to the wall/box, place foot flat against to wall/box and drop the heel to the ground. Keep the knee straight.  Lean the entire body towards the wall/box to stretch achilles for 30-45 seconds. Repeat with the knee bent for 30-45 seconds. Then step away from the wall/box(about 2 ft), place foot as flat as possible against the wall/box and lean entire body towards the wall/box for 30-45 seconds. Repeat with a bent knee for 30-45 seconds. Repeat this series on the other leg. Banded Pec stretch - Place band on pull up bar.  Place hand through band, turn palm towards ceiling and grab the band.  Step away from rack to create tension. Rotate away from banded arm, until you feel the stretch in pectoralis muscle.  You can pulse at end range or place a steady stretch on the pec. Remember to keep your palm towards the ceiling to keep the stretch in the pec. Kneel down on the ground to switch stretch to the pec minor. Spend 1-2 minutes a side.