October 10-17-2013

Mobility: Wall Squat Test, hip and t-spine mobility

Skill: PVC work on clean and jerk and snatches

Scapular Work:

A1. Powell Raise 8-10X3 rest 30 seconds

A2. Bent over Rows 8-10 rest 1 min

WOD: 3 Rounds Not for time

Row 500 meters

10 GHD Situps

5 Strict Pullups