WOD 12/15/2015
STRENGTH: Front Squat 3×4 working up to 81% Conditioning: 4 min AMRAP 10 Box Jumps (24″/20″) 10 Pull-Ups Rest 4 minutes 4 min AMRAP 5 Burpees 5 Thrusters (95/65 lbs) 4 min AMRAP 10 Box Jumps (24″/20″) 10 Pull-Ups 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)
