Games WOD: 19:1 15 min AMRAP: 19 Wall Ball 19 Cal row WOD description & standards   MWOD Pre-WOD:Overhead lateral shoulder opener- place band over bar, doubling up on band. Externally rotate shoulder and keep palm facing the ceiling. Create tension on band with arm in overhead position. Once  stretch is felt, place back leg behind/across front leg to further stretch. Contract anterior serratus for 5 sec, then relax for 10 sec. repeat. 1-2 min each side. Post-WOD:Lateral seam overhead smash - lie on your side and smash the high lat/tricep area on a foam roller. Start on the back of your shoulder and roll forward with arm over head and palm facing the ceiling.  As you roll forward, "smear" the tissue into the roller. Continue to roll back to forward smashing from the lat, to the shoulder and into the tricep. Hunt for sore spots. When you find a tender area, contract the lat and push your hand into the ground for 4 seconds, then relax for 8 seconds. Repeat. Spend 2 minutes on each side.