WOD: 5 RDS 25 Air Squats 25 Push-Ups 400m Run PureFit: 5 RDS 15 Air Squats 10 Push-Ups 200m Run or Row Mobility WOD: Post WOD -Yoga anterior shoulder stretch - Lie face down on the floor with arms perpendicular to body(like a cross). Roll the body to the right while keeping the arm in place to stretch the left anterior shoulder.  Take 3-5 deep breaths. The goal is to elongate the spine with inhalation and rotate into the anterior shoulder stretch with exhalation. Try to rotate a little further with each exhale. Repeat the above on the same side with the elbow bent at 90 degrees. Then repeat the whole cycle on the other side. This will stretch the front of the shoulder and pecs after all those push ups today. Foam roll high hip- lie on your side with foam roller on the high hip/glute.  Scissor kick legs, placing bottom leg in back on top leg in front. Keep bottom, back leg straight and behind you at all times.  Slowly roll forward from the glute to the front of the hip/high hip flexors. Roll back and forth moving slowly down the leg to the upper quadriceps.  2 minutes each leg.