WOD: 3 Rds: 800M Run 30 KBS (55/35) 50 DU's or 100 Singles PureFit 3 Rds: 400M Run 15 KBS 35 Singles Unders At Home:  Sub lateral jump over 6 in. object for jump rope. Odd object swings for KBS. Warm-Up: 3 rounds: (8 min) 10 Overhead Pull aparts with small band 3 inchworm + push ups :30 fast feet in place Post Mobility WOD:  Hip Work. Do 15 reps knee to chest.  15 lockouts(extend the knee).  15 Lockouts to side. 15 lockouts across body.  Switch legs and repeat.