CFC: 10:00 Running Clock Max Cals Every 2:00 10 Up-Downs including on 0:00 Rest 2:00 Amrap x 10:00 10 Box Jumps 10 DB Bent Over Rows (50/35)(35/20) PureFit: 10:00 Running Clock Max Cals Every 2:00 10 Up-Downs including on 0:00 Rest 2:00 Amrap x 10:00 10 Box Step-Ups 10 DB Bent Over Rows MWOD PreWOD:  Banded Hip Prep, hook a band around the rack, and then into high hip.  Face away from the rack and do 10 track starts with banded foot forward.  Then take a bended knee on banded side and do 6 contract and relax, squeezing the glutes, 8 sec on, 4 off. Then repeat on other leg. PostWOD:  Calf Flexion Gapping: using a lacrosse ball, place ball behind the inside of your leg (behind the knee)  Grab your shin and pull leg tight, bringing heel towards butt. This creates a large compression force that targets your lower hamstring and upper calf.  Start moving your foot in every direction. To increase pressure, plant foot on the ground and scoot your butt toward your heel. 90 seconds per leg.