WOD EMOM x 24 Min 1: 15/12 Cals Min 2: 10 Pull-Ups Min 3: :30 Goblet Squats (athletes choice) PureFit EMOM x 15 Min 1: 8 Cals Min 2: 10 Ring Rows Min 3: :30 Goblet Squats (athletes choice) MWOD PreWOD:  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 PostWOD: Reverse Ballerina:  Using a tall box, post right foot up at far edge of the box.  Keeping right foot open, drop your right knee and ankle to the box and rotate away from your right leg.  Driving knee into box. Hunt around for stiff areas by lowering your body while twisting away from your leg. 1 minute per leg