WOD: 50-40-30-20-10:  Sit-Ups 25-20-15-10-5: Calorie Bike or Row 10-8-6-4-2: Deadlifts (275/185) PureFit: 18-15-12-9:  Med Ball Sit-Ups 15-12-9-6: Calorie Bike or Row 12-9-6-3: KB or DB Deadlifts MWOD: Pre WOD: 20 supermans,  SLOW and controlled Post WOD:  Hamstring recovery with lacrosse ball - Place a lacrosse ball on a plyo box.  You are going to smash and floss the high hamstring with the lacrosse ball. When you sit, you should feel a "sit bone" in your bottom called the ischial tuberosity.  Place the lacrosse ball in front of the sit bone while sitting. Smash by leaning side to side. Floss by bending and straightening the leg straight forward, leaning in and leaning out on the leg.  Move the lacrosse ball around the sit bone in a "smile" to smash/floss the hamstring insertions. Spend at least 2 min on each leg.