Wednesday, October 28th WOD

crossfit-bona-fide-15

Workout for Wed., 10/28:

Warm Up –

2 Rounds

10 Squats

30 sec Russian baby maker

10 Squats

samson stretch 30s/leg

10 Squats

cossack stretch 5 each side

Barbell Strength –

Back Squat

5-5-5-3-3-3

WOD –

Complete For Time

70 DU’s

60 KBS

50 Wall Balls

40 Lunges

30 Push Ups

20 Pull-Ups

10 cal Row

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