50-40-30-20-10

   KBS 55/35

   Mountain climbers (1L & 1R = 1 rep)

*20/15 cal row after each round

PureFit:

25-20-15-10-5

  KBS

  Mountain Climbers

*10 Cal row after each round

Mobility WOD: Pre-WOD -Shoulder internal rotation mobilization -  lie on your back. Drive heels into the mat, bridge hips up and push shoulders to back of their sockets. Slide both hands underneath your lower back with hands towards the floor.  Slowly lower hips towards floor and low back into hands. Contract and relax as well as oscillate in and out of end range tension. DO NOT roll shoulders forward. Keep shoulder externally rotated at all times.  If your shoulders roll forward, stop stretch and start over from the beginning.  Spend 1-2 minutes on stretch

Post-WOD: Foam roller achilles fascia release - Place one heel on the foam roller. While pushing heel into the foam roller, grab foam roller with both hands and in quick short motions pull the foam roller towards you. The goal is to free up the tacked down fascia overlying the achilles insertion. Another technique to free up the fascia is to push achilles into the roller, hold roller in place, then point toes to floor then your nose, repeat.  Then cross ankles and floss achilles by rolling achilles side to side on rollrer and roller the foot in circle. 2 minutes each side.