WOD 100930

As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:

- Rest
- Make up a missed WOD
- Work on a skill
- Break a record

Beginners
4 rounds
Run 400 meters
30 jumping pull-ups.

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Advanced/Intermediate/Regulars:

3-3-3-3-3-3-3 Front Squat @ 60% 1RM

Go as low as you can go, and stop for a count of five at the rock-bottom of each rep, consciously working to get your torso and elbows more upright and fixing any deficiencies in form (weight on balls of feet, knees rolling in, elbows down, etc). Rest at least one minute between sets.

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Otherwise work on a skill, or make up a workout, as above.

Mobility WOD
More Psoas! Unless there is a detail of the architecture at GWPC that is escaping me, this one will be difficult to do in a group (not enough door frames or tall poles). So call it homework: at some point tomorrow, accumulate 8 minutes of solid grimacing in pursuit of more fluid hips. Comfort yourself with thoughts of how awesome your cleans and snatches are gonna be. Then, spend 2 minutes working on something that's particularly tight for you, either stretching or with a ball/roller. 10 minutes total.