WOD PRE-OPEN WORKOUT EMOM x 10 MINUTES MIN 1 -- AMRAP of 4 Slam Balls + 4 Alt. V-Ups MIN 2 -- Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 -- AMRAP of 4 Russian KB Swing + 4 Alt. Lunges MIN 2 -- Row or Bike, Moderate Effort PUREFIT EMOM x 16 Min 1: AMRAP 6 slam balls + 6 v-ups or situps Min 2:  :30 of shuttles (running or famers carry walk) Min 3:  AMRAP 6 KBS + 6 lateral lunge Min 4:  Rest MWOD PreWOD: Yoga anterior shoulder stretch - Lie face down on the floor with arms perpendicular to body(like a cross). Roll the body to the right while keeping the arm in place to stretch the left anterior shoulder.  Take 3-5 deep breaths. The goal is to elongate the spine with inhalation and rotate into the anterior shoulder stretch with exhalation. Try to rotate a little further with each exhale. Repeat the above on the same side with the elbow bent at 90 degrees. Then repeat the whole cycle on the other side. PostWOD:  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 20 controlled lunge reps per leg.