Please take the time to watch the featured mobility WOD. It gives a great explanation of the importance of keeping a neutral spine for safety and performance reasons.
Individual Warm-up: 20 pull-ups
Warm up: Badger Warmup . Part 2: 20-jumping squats.
Strength: Back Squats 1) 5 x 65% 2) 5 x 75% 3) 5 x 85%
WOD: “Eva” Five rounds of 800m Run, 30-KB Swings, 30-Pullups.
Recovery: Banded shoulder stretch, supine back stretch.
Pictures from 8/4: