WOD 09/12/16

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Quiet reverence before the 9/11 Tribute WOD on Sunday.

WOD: Three rounds for time of:
30 Pull-ups
155/115 pound Deadlift, 30 reps
30 Box jump, 24/20 inch box

Post WOD mobility: Rig hamstring stretch, 2 minutes each leg
Quadruped wrist flexor stretch, 1 minute
Rig calf stretches, 2 minutes each leg

11:00 am Strength Class:
Lift: Front squat + 30% chain, heavy single

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