WOD 11/3/2015
Front Squat 4×3@85% Conditioning: 4 RFT of 10 Toes to Bar 15 Box Jumps (24/20) 20 Push Press (95/65) Skill Work: Running / DU Post WOD Mobility: 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)
