WOD 10/09/16

Thank you to all who came out to our Fall Brawl and either participated or watched the action.  It was a great time  with great people!

Skill work: 100 m x 2 barbell overhead carry
WOD: Three rounds for time of: 20 minute Timecap
Run 200 meters
100 meter Walking lunge
50 Squats

Post WOD mobility:  Calf smash on foam roller or barbell, 4 minutes each side
Rig Achilles/plantar fascia stretch, 2 minutes each side



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