Stretch as a WOD

I have struggled with hip and shoulder mobility ever since I started CF. I do go through the daily warmup, hip stretch but I never took it as seriously as the WOD itself. That may be a problem. The only way to win the battle over decades of poor posture is to drill it in every day until Pukie comes around…
The good news is that with K Star, SealFit and Yoga for Crossfit, the resources for this are endless. From now on MWOD will be on the daily menu with fun things like minimum squat holds and stretches. If I do this right, the regular WOD itself will be the relief.
Mobility
– Shoulder ROM drills
– Hip Mobilty / spiderman / rubberband / squat hold – 10 mins
– Air Squats / holds / arm vertical hold – 10 mins
Strength
– Power Clean 15 x 135#
– Snatch Balance 15 x 85#
– Push press 15 x 125#
Endurance
Tabata Row [840m]
MetCon
3 rounds
– 10 sumo deadlift high pull 75#
– 20 weighted sit-ups 45#
– 30 double unders
[6:38]