WOD 10/21/2015
STRENGTH: Front Squat 6×6@ last 2 sets at 80% Conditioning: in Heats of 3... 3 Rounds for individual times Row 500 Meters 30 Ring Dips 20 Toes to Bar Rest 4-5 minutes between sets *record your slowest time Skill Work: Running / DU Post WOD Mobility: 2 MINUTES Ball Roll Scapula and work Shoulder Extention Ready State: find time to perform the following: 45s single arm downward dog hold each arm 45s high hip crab hold 45s legs over head (back flexion) 45s chest openner (back extension)
