CFC: Fight Gone Bad 3RDS of Max Reps 1:oo Wall Ball 1:00 SDLHP 75/55 1:00 Box Jump 20" 1:00 Push-Press 75/55 1:00 Cal. Row 1:00 Rest PureFit: 3RDS of Max Reps 1:oo Wall Ball 1:00 KB SDLHP 1:00 Box Step-Ups 1:00 Cal. Row 1:00 Rest MWOD Pre-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 a plate, kettlebell or medicine ball on your chest if extra tension is needed. Wrap arms around plate, kb 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 again. Repeat whole sequence on the other side. Post-WOD: Yoga anterior shoulder stretch - Lie face down on the floor with arms perpendicular to body(like a cross). Roll the body to the right while keeping the arm in place to stretch the anterior shoulder.  Take 3-5 deep breaths. The goal is to elongate the spine with inhalation and rotate into the anterior shoulder stretch with exhalation. Try to rotate a little further with each exhale. Repeat the above on the same side with the elbow bent at 90 degrees. Then repeat the whole cycle on the other side.