Mobility
Dynamic
Max Effort Lift
Box Squat
5 x 50%, 5 x 60%, 5 x 70%
1 – 1 – 1 – 1 – 1
Regular WOD
Bennett 2:00/round x 10 Rounds
10 Pull Ups
10 Air Squat
10 Clapping Push Ups
10 KB Swing
or
Crossfit Open WOD 12.1 if you haven’t done it.
Endurance WOD
3 Rounds
400m
12 Muscle Ups
Cash Out
Tire Flips if it is nice out, Pistols if it is not