Teams of 3- One person working at a time For Time (30 Minute Time Cap): 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Snatch (95/65) 30 Toes to Bar 30 Thrusters (95/65) 150/100 Calories MWOD Pre-WOD: Thigh Adductor stretch - This will allow you to drive your knees out appropriately during squats.  Squat down while holding onto the rack. Straighten the right leg out to the side with the foot towards the ceiling(not pointing forwards).  Keeping the right foot towards the ceiling or pointed back drop your bottom to the ground then use the rack to pull yourself back up. Do 15 pulses.  For more stability you can hold onto a thick back wrapped around the rack. For added benefit, place the thick band high in the right hip(this can only be done if you can go into a deep squat).  Repeat on the other leg. Post-WOD:  Hip Rotator Smash and Floss -  Lie on your side with a lacrosse ball in the "meat" just below the lateral hip bone.  Flex hip and knee to 90 degrees. Then straighten and bend the knee on the bottom leg.  Flex bottom hip to 135 degrees flexion then repeat flex/extension of knee. Move bottom leg to 180 degrees, flex/extend knee.  Move bottom hip to extension, flex/extend the knee. Next move the lacrosse ball to the anterior hip(tensor fascia latae) and repeat the above process.  Last, place the lacrosse ball on the posterior hip/buttock(gluteus medius) and repeat the process. If you find areas that are too tender to smash/floss, contract and inhale for 4 seconds, relax and exhale for 8 seconds. Repeat this process until you can full relax onto the ball.  Spend 2-3 minutes on each hip.