Mobility: Hip openers, chest openers, wrist openers
Strength: Squat – 20 minutes to work to a 1RM (beginners should instead work on form for a heavy set of 3-5)
Then, AMRAP in 14 minutes of:
- 7 Pull-ups
- 9 Front squats (115/75lb)
- 12 Burpee over BB
Beginners: assisted pull-ups, goblet squats or lighter BB
Advanced: C2B pull-ups, 135/95 FS
Post-WOD mobility: Couch stretch, chest openers, thorough roll out
