October 10-31-2013

Mobility: Take 10 min to work on any mobility than 10 min on T-Spine Smash

Skill: L-Sit on rings accumulate to 2 min

Scapular Work: A1. Powell Raise 10-12×3 rest 30

A2. Elbow on knee external rotation 10-12×3 rest 30

WOD: 3 rounds not for time

Run 400 meters

15 sec Handstand Hold

15 Back Extension

30 Mountain Climber