WOD 12/27/16

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Skill work: Front rack carry, 50 m x 3 for load.

WOD: Weighted pull-ups 3-2-2-2-1-1-1-1-1 reps

Post WOD mobility: Foam roller to lats, then, lat. dorsi stretch on rig, 1 minute each; quadruped forearm flexor stretch, 1 minute

11:00 am Strength Class: 
Lift: Bench press 9×3: 50% bar, 30% chain or band

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