WOD

7 ROUNDS FOR TIME 10 Deadlift (225/155)|(185/125) 20 Sit-ups* :30 Double KB Front Rack Hold (70/55)|(55/35) *GHD or Weighted Sit-up Optional PUREFIT 7 ROUNDS FOR TIME 10 KB Deadlift 20 SitUps :30 Double KB Front Rack Hold  MWOD Posterior chain floss - place a medium band around the rack, about hip high. Put one leg through the band all the way to groin. Step away from rack to create tension. Place banded leg in front. With a flat back lean over and touch the ground. With chest on thigh, straighten banded leg as much as possible. Return to starting position. Repeat 15-20 times trying to straighten banded leg more each time.  Switch sides. High Glute Smash and Floss:  using a box, place your knees at 90 degrees.  Position ball onto your upper glute(just below top of pelvis), outside of your sacrum.  Floss by bringing knee to chest and internally/externally flaring the knee. Work the ball along the muscle at the top of your pelvis from next to the sacrum to the outer edge, working sore areas. Spend about 2 minutes on each side.