WOD 10/11/10

Brian WODs

crossfit, fitness, gym, richmond, rva, girls, deadlift
Today’s WOD:

400M Run
25 Thrusters (95#/65#)
500M Row
25 Sandbag Get Ups
400M Run
25 Pendlay Rows (95#/65#)
500M Row
25 Burpees
400M Run

Advanced WOD:

Back Squat
7×3 @ 75% + 20#

then

7-5-3
Muscle Ups
Renegade Man Makers (40#/25#)