Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
If you have access to a weight, do this WOD as Rx. Try to increase the load on each of the fifteen sets. If not, use a pvc pipe or broomstick to practice your form. You are looking for your one rep max effort (1RM) on each lift, just keep in mind this is a lot more work than if you were practicing a single lift. If you feel your back rounding, or your chest dropping too much, do not increase the weight.
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