Strength/Skill EXTENDED WARM-UP Build Quickly to Heaviest Workout Weight for 2 Sets of 3 Singles WOD 2 SETS 20 Power Clean (135/95)|(95/65) 15 Burpee 15 Power Clean (155/105)|(135/95) 15 Burpee 10 Power Clean (185/125)|(155/105) 15 Burpee -Rest 5:00 b/t Sets- *if you completed Murph yesterday and are feeling tired, do one set of this WOD BEACH BODY ABS FINISHER 3 SETS 10 Barbell Rollouts 20 Hollow Rocks -Rest as Needed b/t Sets- PureFit 4 Rounds 10 DB or Medball Clean 10 Burpees 1 min Plank MWOD Pre-WOD: Anterior shoulder smash with barbell - Lying on your back, place the sleeve of the barbell where the shoulder and chest meet.  With shoulder and elbow at 90 degrees, push palm to the floor, return to starting position, repeat. You may place your foot on the barbell for added tension. Roll the end of the barbell around to work on sore spots.  Spend at least 2 minutes on each shoulder Post-WOD: Lateral Chest Wall Smash -  Using a foam roller, lie on your side with your arm overhead. Smash and floss starting from the posterior armpit working down your lats.  Starting with chest towards floor, push into the foam roller to tack the lat down. Then roll to your side to smash the lat. Move up and down the lat as previously described, focusing on sore areas.  Spend 2 minutes a side.