5 Rds for Time: 10 DB Front Squats (50/35)(30/15) 20 DB Deficit Push-Up 30 Sit-Ups 400m Run PureFit: 4 Rds for Time: 5 DB Front Squats (50/35)(30/15) 10 Push-Up 15 Sit-Ups 200m Run/Row Mobility 1) Pre-WOD- Banded hip flexion and lockouts- Place medium band on the rack about a foot off the floor. Lie on your back on place band high in the hip. Scoot back to create tension. Using your hands bring your banded side knee into your chest, relax and repeat 20 times.  Then do 10-15 hamstring lockouts(place opposite hand on banded side foot, keep thigh in chest, straighten banded leg as much as possible, relax. Repeat 10-15 times). Switch sides. 2) Post-WOD - Blue Angel - lie on stomach. Place lacrosse ball on pec, below collar bone and on chest wall just inside the armpit. Smash and floss by making a snow angel. Move ball around to tender/stiff spots, focusing on area under the collar bone. 2 min each side