Strength: Back Squat 5x5 60-70% WOD: 4rds 200m Run 20/15 Cals 12 Pull-ups PureFit: 4rds 200m Run 10Cals 12 Ring Rows or DB Rows MWOD Pre-WOD: Olympic Wall Squat:  Grab a box and a band. While sitting on the ground, wrap the band around your back then pull band forward on both sides and loop on both knees. Then position on your back, put butt as close to box as possible while in a squatted position, keep feet pointed straight on the front of the box.  Pull down on knees to increase hip flexion. To tap into adductors push elbows against knees. 2-3 minutes Post-WOD: Couch and Pouch - Lie on side. Place double lacrosse ball on outer thigh above the knee. Place single lacrosse ball on inner thigh "over" the double lacrosse ball.  Place thighs together. Floss by bending and extending bottom leg alternating with upper leg. Work your way half way up the upper leg. Spend 2-3 minutes each side.