WOD 4 rounds 15 Hang Cleans (95/65) (75/55) 25/20 CAL row/bike/ski (400m run) 30 Mountain Climbers Finisher: 3 Sets not for time: 10 Banded High-Pulls 10 Banded Good-mornings PUREFIT: 4 Rounds 15 DB Hang Cleans 15 CAL row/bike/ski 20 Mountain Climbers Finisher: 3 sets not for time: 10 Banded High-Pulls 10 Banded Good Mornings MOBILITY: PreWOD: Couch stretch with PVC pipe-  Perform the couch stretch with right leg against wall and left leg lunging forward. Keep the abs and right glute tightened at all times.  Place the left forearm on the left leg and grab the end of the PVC pipe.  Reach the right arm over head and grab the other end of the PVC. Reach the arm high to place a stretch on the lats and downstream too.  Take 5 deep slow breaths in this position. Repeat on the other side.  This will open the hips and shoulders. PostWOD:  Anterior shoulder smash with barbell - Lying on your back, place the sleeve of the barbell where the shoulder and chest meet.  With shoulder and elbow at 90 degrees, push palm to the floor, return to starting position, repeat.  You may place your foot on the barbell for added tension. Roll the end of the barbell around to work on sore spots.  Spend at least 2 minutes on each shoulder