Strength: Strict Press 5x5 WOD AMRAP x 15 15/12 Cal. Row or Bike 20 Box Jumps 25 Ball Slams PureFit: AMRAP x 15 12 Cal. Row or Bike 15 Box Step-ups 20 Ball Slams MWOD Pre-WOD: First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Floss by moving arm up, back and out. Move lacrosse ball from base of neck to mid clavicular line. Smash until you find a sore or tight spot, then floss. Push the weight of your body into the lacrosse ball as you smash and floss.  Variation - tennis ball on PVC pipe or lacrosse ball on rack while lying supine. This will help the overhead position 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 roller and roller the foot in circle. 2 minutes each side.