WOD AMRAP 4: 400 meter run 27 Burpees 27 KBS (45/35/25) rest 4 minutes AMRAP 4: 200 meter run 21 Burpees 21 KB SDHP (55/45/35) rest 4 minutes AMRAP 4: 100 meter run 15 Burpees 15 Russian KBS (70/55/45) MWOD Hip External Rotation with Flexion:  Using a box about knee height, place right foot on box, let knee drop onto box so the right leg is positioned across the box.  Extend left leg behind you on ground.  Hold left hand on right foot pinning it into place.  Place your right hand on your right knee.  To increase stretch, flex forward with a level back.  Oscillate in and out of end range of motion. Turn toward left-belly button over foot.  Turn right-chest over right knee. If possible drop left knee to floor to capture hamstring. (This last position is reserved for supple ninjas:)  2 min each side. Calf Smash:  either use a bar with rubber plates or lacrosse ball.  When you find tender tissue, rotate foot internally/ externally 30 sec & then flexing foot/pointing foot 30 sec.  1 min each leg