Recovery WOD AMRAP x 20 25 Calories 20 Ball-Slams 15 Sit-Ups 10 Up-Downs 5 Pull-Ups PureFit: 25 Double or Single Unders 20 Ball-Slams 15 Sit-Ups 10 Up-Downs 5 Ring Rows MWOD PreWOD:  Banded shoulder flexion - Place a medium to thick band on the pull up bar. Place the band around the elbow.  Bring that arm to your ear with elbow bent and the hand facing and placed on the band. Step forward to create tension in the band.   Pull the elbow down some and contract the lats for 4 seconds. Relax and allow the band to pull the arm back into maximum shoulder flexion for at least 8 seconds.  Repeat 2 more times. Switch sides. PostWOD:  Trunk recovery Ab smash - Use a smash ball  or lacrosse ball to smash the upper abs. Lie on your stomach and smash the abs right below your ribs. Start under your sternum than work laterally.  Take a deep breath in, hold, then exhale. Repeat. To add to the smash, bring the same side knee up towards your side. Spend about 2 minutes each side.