WOD 12/8/2015
STRENGTH: Front Squat 3×6@77% Conditioning: 3RFT 100 Double-Unders 30 Kettlebell Swings 20 Box Jumps 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)
