WOD 10/20/10

Brian WODs

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

Run 1 mile
100 Hammer swings (50 per side)
Run 1 mile
200m farmers walk (24kg/16kg)

Advanced WOD:

Back Squat
3×3 @ 90%-95%

then

9-6-3
Turkish Get Ups (45#/25#)
Muscle Ups

October bring a friend day is today and Broadview Ranch is making its delivery to our gym on 10/23/10. Put your orders in by 10/21/10.