WOD 1/12/2016

STRENGTH: Front Squat 3×4@80% Conditioning: 4 RFT 15 KBS (55/35) 10 reverse lunge(95/65) 10 push press (95/65) 400 m run OPEN WOD 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)

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