Friday – 181012

SWOD

3 sets of:
Bench Press x 8-12 reps – AHAP
Bent-over Barbell Row w/ Axle Bar x 8-12 reps – AHAP
Half-kneeling External Rotation @ 90° x 10 reps/arm

WOD

Pick Your Own Poison
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

SUGGESTED WOD

For time:
100 Walking Lunges
50 Push Ups
25 Pull Ups
80 Walking Lunges
40 Push Ups
20 Pull Ups
60 Walking Lunges
30 Push Ups
15 Pull Ups

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