October 08, 2016
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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
