Novmeber 11-14-2013

Mobility Day

Scapular work, T-spine and work with voodoo floss

Skill: Freestanding Handstands

WOD: Not for time

Row 1k

15 Russian Swings

15 Perfect Pushups

15 GHD Back Extensions

Row 500

15 Russian Swings

15 Perfect Pushups

15 GHD Back Extensions

Row 250

15 Russian Swings

15 Perfect Pushups

15 GHD Back Extensions