CFC: AMRAP x 20 25/20 Cals 25 Up Downs 50 KBS (55/35) (35/25) 75 DU's or 400m Run PureFit: AMRAP x 15 12 Cals 15 Up Downs 18 KBS 21 Step Ups MWOD Pre-WOD: Calf Stretch with 25-35# plate:  similar to stretching calf against wall or pullup rig post.  Place the plate near the pullup post so that you can hold on.  Position ball of foot onto plate, heel on ground. Then internally rotate foot (from the heel, not the ankle)  Step other foot in front, onto plate. Activate the glute and quad of the leg that you are stretching the calf.  If you lose activation of glute, regain and continue for 90 seconds per leg. Post-WOD: Anterior shoulder KB smash: Use the KB from the WOD. Lie on your back.  Place the KB where the shoulder and arm meet. With the shoulder abducted at 90 degrees and elbow bent at 90 degrees, push the palm of the hand towards the ground.  For added tension, roll onto your side facing the KB.  Using the free hand, push the palm towards the ground to work internal rotation of the shoulder. Spend 1-2 minutes on each shoulder.  This movement mobilizes the shoulder as well as will work out some of the stiffness from the KBS.