WOD 10/24/16

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Monday is Mike’s last day coaching; make sure you get into one of his classes (4:30, 5:45 pm), they’re sure to be EPIC.

Skill work: Static ring holds

WOD: Complete as many rounds as possible in 12 minutes of:
75/55 pound Shoulder press, 4 reps
75/55 pound Sumo deadlift high-pull, 8 reps
75/55 pound Front squat, 12 reps

Post WOD Mobility:
1st rib mobilization on racked barbell; posterior shoulder capsule stretch, 1 minute each side;
couch stretch, 2 minutes each

11:00 amĀ Strength Class:
Lift: Future method squat with 20% band assistance, heavy single

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