Group Buy In: Tabata-style Push-ups for 20 seconds, rest 10, Pullups for 20, rest 10, Squat for 20 rest 10, situps/crunches for 20 rest 10, repeat. 4 minutes total. Call your mom if you get confused.
Squat Prep: frog stretch, olympic wall stretch, couch stretch, banded hamstring stretch. PVC mobilization- hips.
Complete 3-5 sets of 3-5 squats in order to prepare for the strength phase.
Every minute on the minute for 12 minutes complete 2 squats@80% of your 1 rep max
Finisher: 20 reps of pulsing (featured in video). If the link fails, go to CrossFit.com and watch the video featured on today's WOD called, "Developing strength for the L-Sit".