December 12-12-2013

Mobility- Hips and lower Back

Scapula Work-

A1. Powell Raise 10-12X2 rest 1

A2. Elbow on knee external rotation 10-12X2 Rest 1

WOD: 3 Rounds not for time

Run 400

30 second L-Sit

15 Russian Swings

30 Second Bottom of Squat hold