WOD Three 5 min. AMRAPS with 2 minutes of rest in-between 5 KB Swings (70/55)(55/35) 5 Wallball 5 Burpees/ups downs 10 KB Swings 10 Wallballs 5 Burpees/Up downs and So on ....... Rest 2:oo *Start each AMRAP where you left off *Only increase the KBS and Wallballs.  burpees/up downs stay the same PureFit Three 5 min. AMRAPS with 2 minutes of rest in-between 5 KB Swings 5 Wallball 5 Up Downs 10 KB Swings 10 Wallballs 5 Up Downs and So on ....... Rest 2:oo *Start each AMRAP where you left off *Only increase the KBS and Wallballs.  Up Downs stay the same MWOD PreWOD:  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 left 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. PostWOD:  Anterior/Posterior Shoulder Smash:  using a box, position ball on front of shoulder, floss in scarecrow position.  Lay on back and place ball on back of shoulder, floss in scarecrow position. 90 sec/shoulder/position