CFCody WOD For Time: 800 Meter Run/800 meter Row/ 40 burpee's 6 Rounds “The Chief” (135/95) 400 Meter Run/400 meter row/ 30 Burpee's 4 Rounds “The Chief” (135/95) 200 Meter Run/200 meter row/ 20 burpee's 2 Rounds “The Chief” (135/95) *The Chief = 3 Power Cleans, 6 Push ups, 9 Squats MOB Glute Smash and Floss:  With a lacrosse ball, position ball on side of hip.  While tacking down tissue, externally rotate leg and drop knee to mat and then back to knee to ceiling.  In addition, you can slowly try rolling side to side across glute, while flossing.  Two minutes per glute. Banded Hip Extension: Place band at knee height around bar, position band into high hip, while facing bar, drop into lunge position, banded leg kneeling.  Squeeze glutes to protect back.  Then stand up in high lunge position and drop back down into deep lunge, do 20 controlled lunge reps per leg.