CFC 800m Run 25 Push-Press 135/95 800m Run 20 Push-Press 155/105 800m Run 15 Push-Press 185/125 PureFit 200m Run 15 Push-Ups 400m Run 15 Push-Ups 800m Run 15 Push-Ups MWOD PreWOD:  Achilles/Calf Stretch on Pullup Rig-45 sec/leg PostWOD:  Banded IR Shoulder Distraction - Place medium strength band on the pull up bar. Place the band around the shoulder. Keep the banded shoulder externally rotated at all times.  Place the banded side arm behind your back with elbow at 90 degrees. Step forward with leg on banded side to create tension. Allow the band to stretch the front of the shoulder.  Variation: do above, but instead of stepping forward to create tension, lie face down on the floor. Spend 1 minute each side.