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December 12-12-2013

12
Dec

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

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