CFC 5 Sets of: AMRAP x 3:00 5 Snatches (135/95)(95/55) 7 Burpees 9 Jumping Lunges Rest 1 Min. *If you need to complete the Nutrition WOD complete it instead. PureFit: 5 Sets of: AMRAP x 3:00 5 KBS 7 Burpees 9 Jumping Lunges Rest 1 Min. MWOD PreWOD: Shoulder Internal Rotation:  Lay on back and make a bridge with feet under knees, knees at 90.  Place hands behind back in bridge. Try to pin elbows and shoulders to the ground. .  Bridge up and contract and relax 8 sec on, 4 sec rest(breathe). Next contract and relax, lower hips a bit. Contract and Relax again lower hips even lower. Bridge up again, and repeat. 90 seconds PostWOD:  Glute and hamstring smash- Sit on plyo box. Place lacrosse ball just below "sit bone".  Floss by straightening and bending knee. Move ball to left and right working on tender spots.  Then place ball above sit bone, repeat. You can access sore glutes or piriformis easier by crossing the same leg ankle over the opposite leg knee.  Spend 2 minutes on each side