EMOM x 10 Min 1: 3 DL (athlete chooses wt.) Min 2: 7 DB/KB Press (athlete chooses wt.) WOD: Death by Burpee Min 1: 1 Burpee Min 2: 2 Burpee's Min 3: 3 Burpee's Continue until you cannot complete the required burpees in the min. PureFit: EMOM x 12 Min 1: 10 Walking Lunges Min 2: 10 Push-Ups Min 3: 10 Ring Rows MWOD: Pre-WOD: Blue Angel - lie on stomach. Place lacrosse ball on pec, below collar bone and on chest wall just inside the armpit. Smash and floss by making a snow angel. Move ball around to tender/stiff spots, focusing on area under the collar bone. 2 min each side Post-WOD: Banded Pec stretch - Place band on pull up bar.  Place hand through band, turn palm towards ceiling and grab the band.  Step away from rack to create tension. Rotate away from banded arm, until you feel the stretch in pectoralis muscle.  You can pulse at end range or place a steady stretch on the pec. Remember to keep your palm towards the ceiling to keep the stretch in the pec. Kneel down to stretch pec minor. Spend 1-2 minutes a side.