Class WOD 10/21/17 SQUAT
Today's Blog
Info on the APK Charities race on Nov 4th! http://bit.ly/CFNHBlog
Warm-up
Pre-WOD Mobility, Warm Up & Dynamic Movement
Pre-WOD Mobility
-- Mix of dynamic stretching & movement targeting the joints, levers and major muscle groups used in today's class.

Coaches' Warm Up & Dynamic Movement
-- To increase your heart rate and core body temperature
-- Specific movements to target the movement functions performed throughout today's class

All of the above will vary from coach-to-coach, and for each day.
WOD
WOD: Metcon (Time)
**Fitness**
Buy in 1200m Run
5 Rounds
18 Wallballs
15 Abmats situps
12 RKBS

**Performance**
Buy in 1200m Run
5 rounds
18 Wall Balls 20/14
15 Abmats
12 RKBS 70/53

no RX+