WOD 10/20/16

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Gangster mom class.

WOD: For time:
Row 500 meters
Bodyweight/75% BW Bench press, 30 reps
Row 1000 meters
Bodyweight/75% BW Bench press, 20 reps
Row 2000 meters
Bodyweight Bench/75% BW press, 10 reps

Post WOD mobility: Pec stretch, 2 minutes each; Overhead triceps stretch, 1-2 minutes each; Child’s pose, 2 minutes; Rig lat. dorsi stretch, 1-2 minutes each

11:00 am Strength ClassLift: Front squats 12 x 2: 50% bar, 25% accomodating resistance

6:30 pm Movement/Mobility Class: “The 4 Horseman” of Low Back Pain (Common causes of and fixes for low back pain)

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