WOD FOR TIME 50/40 Cal Bike 50 Double Unders 50 Box Jump Over (30/24) 50 Double Unders 50 Alt. DB Snatch (50/35)|(35/25) 50 Double Unders 50 Burpee to Target* 50 Double Unders *Target is 6" or 12" above standing reach. FINISHER "BEACH BODY ABS" 3 SETS :30 2-Point Plank L/R :30 2-Point Plank R/L 20 Alt. V-Ups PUREFIT 20 Cal Bike/Ski 30 Jump Rope 30 Step Ups 30 Jump Rope 30 Alt. DB Snatch 30 Jump Rope 30 Burpees 30 Jump Rope *substitution for jump rope= 7 Cal Row AB Finisher MWOD Pre-WOD: 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. Post-WOD: Couch stretch with PVC pipe-  Perform the couch stretch with right leg against wall and left leg lunging forward. Keep the abs and right glute tightened at all times.  Place the left forearm on the left leg and grab the end of the PVC pipe. Reach the right arm over head and grab the other end of the PVC. Reach the arm high to place a stretch on the lats and downstream too.  Take 5 deep slow breaths in this position. Repeat on the other side. This will open the hips and shoulders.