Strength/Skill 3-3-3-3-3 Push Press* *Build to 3RM Push Press. Workout 3 SETS 2:00 Max Cal Row 1:00 Max Plank Hold 1:00 Max Push Press (115/75)|(75/55) -1:00 Rest b/t Sets- Purefit 3 SETS 2:00 Max Cal Row 1:00 Max Plank Hold 1:00 Max Push Press -1:00 Rest b/t Sets- ***Scale as needed MWOD PreWOD: Shoulder distraction for press position- place a medium sized band on the pull up bar.  Place the band around your elbow. Roll shoulder down and back to place in stable position. Place that arm behind your back at waist/hip level.  Face away from the bar and step forward to create tension while holding hand behind your back. Allow the band to "pull" the shoulder back while keeping the hand behind your back.  Keep chest high and rotate slightly away from shoulder. Contract X 4 seconds, relax X 8 for a couple rounds to improve end range motion. This can be done before or after wod. Spend 1-2 minutes on each 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