Front Squat

Warm-up
Learn yourself with this video Front Rack Mobility
Courtesy of Mobility Wod

PVC mobility
25 of each
pass throughs
back squats
body rotations left
snatch balance
body rotations right
over head squat
pass throughs

thEn
20 burpees for time

sWOD
Novice
5 sets x 3 reps

Advance
5 sets x 5 reps

Competitors/ Fire Breathers
4 x 6 @ body weight



WOD
3 rounds
500m row or 400m run  (do what you dont want to do---be honest)
15 Push-ups
30 air squats
15 pull ups