WOD 11/14/16

WOD: For time:
95/65 pound Thruster, 45 reps
45 Pull-ups

Post WOD mobility: Lacrosse ball to TFL and hip flexors, 2-3 minutes each; Half kneeling psoas stretch, 2 minutes each; couch stretch, 2 minutes each side

11:00 am Strength Class: 
Lift: Specialty bar squat of choice + 20% chain, Heavy single