WOD AMRAP x 20 MINUTES 15/12 Cal Bike/row/ski 15 DB Bench Press (50/35)|(35/20)* 3 Wall Walks *For the DB Bench, athletes can use flat bench or rest upper back on medball. PUREFIT AMRAP x 16 10 Cal Bike/Row/Ski 10 Seated DB Press 10 Banded Good Mornings :45 Sec Plank MWOD PreWOD: Banded Anterior Hip Distraction/Hip Flexor stretch - Wrap a band around a post at knee height.  Place a leg through the band and pull band high up on the hip. Facing the post, step backwards and kneel into a lunge position. The kneeling knee is the banded hip. With torso upright and knee/hips at 90 degrees, squeeze glutes for 4-5 seconds, breathe out and relax for 8-10 seconds, allowing hip to be pulled forward.  Repeat 5 times. Switch sides PostWOD:  5 Min Foam Roll tender tissue