AMRAP 15: 400m Run or 30/21 Calorie Row 20 Box Jumps (24/20) 10 Deadlifts (245/165) PureFit: On the 4:00 min x 4RDS Row 8 Cal. 10 KB DL 10 Wall Ball sit-ups   Mobility WOD

1. Bonesaw calf smash with lacrosse ball - while kneeling, place an ankle up on a foam roller.  Place a lacrosse ball in the meat of that calf.  Sit down on the lacrosse ball. Smash the tissue left, right, up and down the length of the calf. 2 minutes per leg.2.Posterior chain floss- wrap a band high around your hip and step forward to create tension.  Place banded leg slightly in front of free leg.  Fold forward at hips keeping belly and back straight.  Keep chest in contact with thigh as much as possible. Place hands on the ground. Straighten banded leg as far as possible and drive hips up.  Floss by flexing/extending your knee while weight is in your heel. Do 30 reps each side.