CFC: Amrap x 18:00 7 Muscle-Ups 14 DB Hang Power Cleans 21 Lunges PureFit: Amrap x 18:00 7 Ring Rows 9 KBS 12 Lunges MWOD PreWOD:  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: 5 Minute Barbell Flush, take the barbell and smash the anterior shoulder, 1 min per shoulder.  Then flush out the quads, IT band with the barbell, 90 sec per leg.