Strength/Skill ON A 8:00 RUNNING CLOCK... Practice HS Walk Skill* *Beginner - Bear Crawl or Box Walk Intermediate - Box Walk or Guided Walk Advanced - Guided Walk or Free Walk WOD EMOM x 15 MINUTES MIN 1 - MAX Push-Ups MIN 2 - 16/13 Cal Bike MIN 3 - MAX V-Ups (Score is Reps) PureFit EMOM x 15 MINUTES MIN 1 - MAX Push-Ups MIN 2 - 10 Cal Bike MIN 3 - MAX V-Ups *Not Working for more than 45 seconds/minute MWOD PreWOD:  Grab a lacrosse ball and either a 25# plate or medicine ball. Lie on your back and place the lacrosse ball at the base of the neck between the spine and shoulder blade. Hug the weight and floss the arm in an overhead position. Bridge the hips for added benefit PostWOD: 2:00 Foam Rolling Lat (L) 2:00 Foam Rolling Lat (R)