The Open Test

Warm-up:

Row minimum 500m
2 Rounds of Cindy

Mobility:

Hips & Quads: Banded Hip Distraction, Wall Stretch, Voodoo Floss
Shoulders & Thoracic: Squat & Reach, T-Spine Rolling, Trap Smash, 3 Way Shoulder

Skills & Technique: (Click below for links to more info)

All Movements

Wod:

The Open Test

50 Wall Balls 20/14lbs
50 Doubleunders
40 Box Jumps 24/20"
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans 145/100lbs
20 Jerks 145/100lbs
10 Snatch 145/100lbs
10 Muscle-ups

20 Minute AMRAP
Score total reps.