WOD 11/17/2015
STRENGTH: Front Squat find your 2RM Conditioning: With a Partner 18min AMRAP of 9 Burpee Box Jump-Overs (24″/20″) 9 Front Squats (155/105 lbs) 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)
