1. Mobilizations for October: * Bilateral shoulder flexion * Banded lateral opener * Banded classes posterior chain mob * Banded heel cord posterior bias

2. "Lurong Paleo Challenge WOD #4" For time: 50 Thrusters 50 Toes-to-bar

Competitors (Lurong Level 3) : 95/65lbs CrossFitters (Lurong Level 2): 65/45lbs, Abmat sit-ups Novices (Lurong Level 1): 45/30lbs, anchored Abmat sit-ups

This is a chipper. Cut-off is ten minutes. Score is your time at completion, or 10:00 plus one second for each rep left uncompleted.

Have fun!