Be sure to do your ten minutes of pre-class dynamic flexibility work.

1 - Test: front squat rack position 2 - super front rack mob 2 min/side 3 - retest

4) Three rounds: 3 x front squat positional drills w/ 5 sec in the whole and 10 kip swings

5) “Darcy” 30 Chest to bar pull-ups Run 400m 15 Front squats Run 800m 15 Front squats Run 400m 30 C2B Pull-ups

LIII: front squats @ 155/108lbs LII: fs @ 115/83lbs, kipping pull-ups or band-assisted pull-ups LI: three rounds not for time of run 400, 10 ring rows, 10 front squats

Have fun!

Announcements:

Just a reminder, tomorrow we will be holding our holiday schedule. For Columbus Day we will be having a team WOD at 10:00 am in Northampton. Additionally, there will be open gym time available in Northampton from 5:00 pm - 7:00 pm. Also, due to the holiday schedule, Nutrition Class will be cancelled for tomorrow night.

Once again..

Team WOD 10:00 am at PVCF West Open Gym from 5:00 - 7:00 pm at PVCF West No Nutrition Class tomorrow night.

Thank you all and enjoy your long weekend!