CFC 1 mile run then: Amrap x 12 6 Strict Pull-ups 12 Hand release Push-ups 18 Sit-ups PureFit 400 run then: Amrap x 12 5 Ring Rows or Pull-ups 10 Hand release Push-ups 15 Sit-ups MWOD PreWOD:  Running Prep:  Achilles stretch + 20 Mountain Climbers + 20 Goodmornings PostWOD:  Running Recovery:  Voodoo band your calf and then for 2 minutes/leg you are going to bonesaw calf smash on the foam roller.  You are going to work slowly from below the knee and to above the ankle. Shift your weight from side to side to reach more tissue on shin and calf.