8 am Saturday WOD group in costume.

8 am Saturday WOD group in costume.

9am Saturday WOD group in costume.

9am Saturday WOD group in costume.

TODAY’S W.O.D:

A. Shoulder Press 5-5-5-5-5 reps for load.
*Compare to 09/22/16.
 
B. 3 rounds SLOWLY of:
5 strict toes-to-bars
5 strict knees-to-elbows
10 toes-to-bars
10 hip-back extensions
20 back extensions
20 hip extensions
(Source Crossfit.com)
 
C. Mobility 101 @ 10:00am:
Point of Interest: Quadriceps
 
D. Strength 101 @ 6:00pm:
1) Drop to Split 8x2. Load at 85% of 3RM from last week.
2) Front Squat Jerk 5x3 for load.

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