WOD 10/06/16

fall brawl

This Saturday is the Fall Brawl ACF Partner Mash Up at 9 am.  Doors open at 8:30 am, last minute registrants are welcome and single registrants will be matched up if necessary!  This event will consist of 3 events for each team; there will be a fun test of functional mobility, a balance challenge, and a more traditional partner WOD.  Register at the front desk or on the sheet on the window.

Skill work: Pose running technique and practice

WOD: Run 5K
Post WOD mobility:  Hamstring smash on racked barbell, 3 minutes each
Seated forward fold, 2 minutes
Rig Achilles/plantar fascia stretch, 2 minutes each

11:00 am Strength class:
Lift: Box squats: 10 x 2: 55% bar, 25% accomodating resistance
6:30 pm Movement/Mobility Class: Muscle up mobility and technique practice

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