WOD 3 rds for time 20 SDLHP (115/75)(95/65) 20 Push-Press (115/75)(95/65) 800m Run Then: 5 min of ab work.  Athletes choice PureFit 3 rds for time 20 KB SDLHP 20 KB Push-Press (10 on each arm) 400m Run 5 min of ab work.  Athletes choice MWOD PreWOD:  Calf Stretch with 25-35# plate:  similar to stretching calf against wall or pullup rig post.  Place the plate near the pullup post so that you can hold on.  Position ball of foot onto plate, heel on ground. Then internally rotate foot (from the heel, not the ankle)  Step other foot in front, onto plate. Activate the glute and quad of the leg that you are stretching the calf.  If you lose activation of glute, regain and continue for 90 seconds per leg. PostWOD:  First Rib Mob + Shoulder work(bands/smashing)