10/3 WOD: Monday “fun-day”


10/3 WOD: Monday “fun-day”

Welcome back to Lisa V! She's going to fit right in here! Say hi if you haven't.

BADGER NEWS: We are having an October throwdown at Badger CrossFit, on Oct. 22nd, from 8-11AM. Awesome WODs, skill challenges, divisions of scaled/Rx and men/women. Prizes and food! Bring family and friends. More info to come.

Individual warmup – Hollow rocks – work up to 1 minute

Strength: Dead-lift, 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%.

WOD: Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound plate


4 Rounds for time of:
400m Run
12 C2B pull-ups
24 weighted walking lunges (35/25#)

Recovery: Banded shoulder, PSOAS

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