WOD 7/11/13 Mobility: Lower Back/ External Rotaion of Shoulders
Part A: 3 Rds Not for time: 30-50 Double Unders 15 GHD Sit Ups 30 Second Handstand Hold
Part B On the Minute Every Five minutes, for a total of six sets, complete: 10 Front Squats (135/95) 400 Meter Run
*Weight must be taken from the ground – no racks.
Flexibility: Hips/Lower Back