Skill: Deadlifts (light practice) 3-3-3-3-3 WOD: 30-20-10 Deadlifts (225/155)(185/125) 60-40-20 Sit-Ups PureFit: Skill: KB Deadlifts (light practice) 3-3-3-3-3 WOD: 30-20-10 KB Deadlifts Sit-Ups Mobility WOD:Pre-WOD: Banded hip flexion and hamstring lockouts.  Place a medium band on the rack at floor level. Lie on back and place band high in hip. Bend the knee on the banded leg and bring knee to chest. 20 reps. Then do 15 hamstring lockouts holding banded leg foot with opposite hand. Repeat on other side Post WOD: Hamstring smash. Place a lacrosse ball on the high hamstring(below ischial tuberosity/“sit bone”) while sitting on a plyo box.  Smash the tissue in a “smile” around the sit bone and floss by straightening and bending the knee. 2 minutes a side