Strength/Skill 3-3-3* Front Squat *Set 1 - 65-70% x 3 Set 2 - 75-80% x 3 Set 3 - 85-90% x 3+ 3+ means athlete performs max reps at that weight with the goal of at least 3. Workout FOR TIME 9-7-5-15-12-9 Front Squat (155/105)|(135/95) Bar Facing Burpee PureFit 400 M Row then... 9-7-5-15-12-9 Goblet Squat Burpees then... 400 M Row MWOD PreWOD: Lateral distraction of hip - place band on rack about knee height.  Place band high in hip. Step away from rack sideways so the banded hip is closest and non-banded hip is furthest from rack. Squat down into deep squat.  Keep the foot active, not allowing the arch to collapse. Start with foot turned inward and rock knee in and out. Slowly move foot through neutral then turning out while rocking the knee in and out(adduction and abduction of hip while in flexion). Spend 2 minutes on each hip.  This is best done before WOD. PostWOD:  Voodoo Band Quad, 50% tension, no more than 2 min.  Great recovery method, but do NOT use compression bands if you have vein issues, blood clotting issues.