STRENGTH/SKILL ON A 15:00 RUNNING CLOCK... Establish 1RM Clean & Jerk WOD FOR TIME 30 Wall Ball (20/14) 5 Power Clean (185/125)|(155/105) 20 Wall Ball 5 Power Clean 10 Wall Ball 5 Power Clean PUREFIT 20 Wall Ball, 10 Med Ball situps, 5 Med Ball Clean 15 Wall Ball, 10 Med Ball situps, 5 Med Ball Clean 10 Wall Ball, 10 Med Ball situps, 5  Med Ball Clean 5 Wall Ball, 10 Med Ball situps, 5 Med Ball Clean MWOD Pre-WOD: Posterior shoulder smash with lacrosse ball - Lying on your back, place lacrosse ball on a the posterior deltoid. Roll towards the affected shoulder to almost 90 degrees, putting pressure on the ball.  Place shoulder and elbow at 90 degrees then press back of the hand to the floor, return to starting position, repeat. Hunt and peck for sore spots, spending at least 2 minutes on each shoulder PostWOD:  Voodoo Band Flush of Quad:  Wrap about a 8-12 inch section of the quad where you feel the most fatigue.  Wrap band at about 50% tension and 50% overlap. Keep compression on for NO LONGER than 2 minutes.  While leg is in compression, move around.. squat, lunge... keep moving. When the 2 minutes are up, release the band very quickly and allow the blood to flow back into leg.  Repeat on other leg. If time allows, repeat this on another section of the upper leg. *Compression is a great tool for recovery and inflammation in tissues and joints.   If you prefer not to voodoo band: Couch Stretch- 2 minutes each side. For added tension elevate front leg on a plate.