Warm up
A- Mash pec minor & glutes/ 2x 30 hitch hiker & 7 lateral lunges
B- Squat Prep Warm Up
10 Russian baby makers
10 Hawaiian squats on each side
10 Rack assisted squats (3 second pause at bottom)
(http://www.crossfitinvictus.com/blog/squat-therapy/)
Skill
Body positioning on push ups and air squats
WOD
5 rounds of:
2 rope climbs
30 push ups
40 air squats
Rest 2 minutes
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