Mobility WOD:
Shoulders: Pin a bar, shoulder width and go down. 6 minutes
Triceps: Hand behind head contract release stretch. 2min each side
Hip Flexors: Hip Flexors stretch 3min each side

KSTAR Guide for the stretch:
http://www.youtube.com/watch?feature=player_embedded&v=JBHzXF-mVjY

               <a href='/journal/movements/1836'>Squat Test</a> 10 min.

Ankle: Wall Stretch 4min each side

For time:
40 kg Thruster, 27 reps
Burpees, 27 reps
40 kg Thruster, 21 reps
Burpees, 21 reps
40 kg Thruster, 15 reps
Burpees, 15 reps
40 kg Thruster, 9 reps
Burpees, 9 reps