15:00 to work to a 1 Rep Max Push-Press Then: 3-6-9-12-9-6-3 Pull-Ups Ball Slams Calories PureFit: Accumulate 20 reps of DB Press.  Add weight 3 times before you get to 20 reps. Then: 3-6-9-12-9-6-3 Ring Rows Ball Slams Calories MWOD PreWOD: Banded Lat Stretch - place medium band on pull up bar.  Place right wrist through band and grab band. Facing pull up bar step back to create tension while hand faces the ceiling.  Allow band to pull arm while lowering chest. Then swing right leg behind and across the left leg to stretch the right latissmus dorsi.  Stretch for 45-60 seconds. Repeat on the left side.  PostWOD:  Anterior Compartment Smash:  Laying on your stomach, Position lacrosse ball on your right , pec minor(Upper chest, under clavicle).  Put your right hand behind your back, use your left hand to leverage your weight onto ball. When you find a sticky spot, floss your right arm further into internal rotation by pulling arm up and across back. 2 min per arm