Mobility http://www.mobilitywod.com/2013/02/the-ql-is-not-a-bone-even-in-the-matt-chan.html Warm-up   400m Jog 10 Knee Hugs 10 Quad Stretch 10 Frankenstein Kicks 10 Air Squats 10 meters of Duck Walking 10 Arm Circles Forward 10 Arm Circles Backward 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength   Spend at least 10 minutes working on your kip to be used for pull-ups, muscle-ups, toes-to-bars, etc….