WOD

15 min AMRAP

7 Push press (95/65) (75/55) 14 cals or 200m run 21 Russian twists (you choose kb weight) 28 double unders

Finisher:  400m single waiters or farmers carry, switch hands as needed

PUREFIT

12 min AMRAP

7 Push Press 14 Cal or 200m run 21 Russian twists 28 single jumps

Finisher:  200m single waiters or farmers carry, switch hands as needed

MOBILITY

PreWOD: Banded Bully - Hook band over pull up bar. Place arm through band onto shoulder facing away from the pull up bar. With shoulder tacked down in back(ensure shoulder is externally rotated at all times during stretch. If shoulder falls forward, remove tension from band and start over), place arm behind back at waist height.  Lean forward and allow band to pull shoulder into the back of the shoulder socket. Hunt around for stiffness and floss. Repeat on other side.

PostWOD:  Bonesaw Calf Smash with foam roller, 60 sec per leg.