CFC 5 Rds 30 Slam Balls 20 Alt. KB Goblet lunges Finisher: 10 DB Curls 10 DB Good Mornings 10 DB Floor Press PureFit: 5 Rds 30 Slam Balls 20 KB Goblet Squats MWOD Pre-WOD: Banded Hip Extension Lunge: Place band at knee height around bar, position band into high hip, while facing bar, drop into lunge position, banded leg kneeling.  Squeeze glutes to protect back. Then stand up in high lunge position and drop back down into deep lunge, do 10-15 slow controlled lunge reps per leg. Post-WOD: Couch and Pouch - Lie on side. Place double lacrosse ball on outer thigh above the knee. Place single lacrosse ball on inner thigh "over" the double lacrosse ball.  Place thighs together. Floss by bending and extending bottom leg alternating with upper leg. Work your way half way up the upper leg. Spend 2-3 minutes each side.