Happy Easter! Teams of 3: Murph *Break up run and reps however you choose MWOD First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Turn head a little away from rack and shoulder to get deeper into the shoulder tissue. Floss by moving arm up, back and out. Move lacrosse ball from base of neck to mid clavicular line. Smash until you find a sore or tight spot, then floss. Push the weight of your body into the lacrosse ball as you smash and floss.  Variation - tennis ball on PVC pipe or lacrosse ball on rack while lying supine.   Barbell Quad Smash:  position sleeve of barbell over upper quad, flatten back and slowly push barbell into thigh, working down quad, keeping foot neutral.  Start at top again and move foot internally, slide bar down slowly. Start at top again and move foot externally, slide bar down slowly. 2 min per leg. Doing this after the WOD will really reduce post WOD quad soreness.