CFC On a 12:00 clock work to: A heavy 5 rep DL Christine 3 rds 500m Row 12 Deadlifts (body weight) 21 Box Jumps (20") PureFit 3 rds 250m Row 10 KB Deadlifts 14 Box Jumps MWOD *** This is important prep for all 3 movements today, do the work!!!  PreWOD:  Calf Stretch with 25-35# plate:  similar to stretching calf against wall or pullup rig post.  Place the plate near the pullup post so that you can hold on.  Position ball of foot onto plate, heel on ground. Then internally rotate foot (from the heel, not the ankle)  Step other foot in front, onto plate. Activate the glute and quad of the leg that you are stretching the calf.  If you lose activation of glute, regain and continue for 90 seconds  PostWOD:  Monkey Bar of Death-90 seconds of work on each hamstring.