WOD 12/1/2015
STRENGTH: Back Squat 3×10@70% Conditioning: 6min AMRAP 200m Run 10 HSPU Rest 3 minutes 6min AMRAP 40 Double-Unders 20 Push-Ups Rest 3 minutes 6min AMRAP 20 Box Jumps (24″/20″) 10 Ring Dips - strict Skill Work: Ring Muscle Up Post WOD Mobility: PVC Roll Quad and Hamstring (all 3 panels of both) Ready State: find time to perform the following: 45s couch stretch each leg 45s samson stretch hold each leg 45s pidgon with chest up each leg
