15:00 to work to a 1 Rep Max Front Squat Then: 3 Rds 30 Single DB Front Squat 30 Up-Downs PureFit: 4 Rds 15 Single DB Front Squat 15 Up-Downs :45 Plank MWOD PreWOD:  Couch Stretch, 1 min per leg.  Keep torso upright! PostWOD: Glute and hamstring smash- Sit on plyo box. Place lacrosse ball just below "sit bone".  Floss by straightening and bending knee. Move ball to left and right working on tender spots.  Then place ball above sit bone, repeat. You can access sore glutes or piriformis easier by crossing the same leg ankle over the opposite leg knee.  Spend 2 minutes on each side