Wednesday 10-28-15 WOD

Cat busting out some Toes To Bar (T2B) and showing off the road map of muscles on her shoulders & Back #RossFit

Wednesday 10-28-15 WOD

CrossFit:
A.
5 BB OHS
5 BB Front Squat
5 BB Back Squat

You have a total of 15 repetitions to build to your heaviest OH, Front, & back Squat by increasing the weight with every single repetition. Athletes may warm up with a bar but as soon as you add weight then that should be considered your first rep. Every rep thereafter you should be increasing the weight as well until you complete all 15 reps (five for each type of squat).

B.
3 RFT
20 Wall Balls
15 T2B
10 C&J 95/135#

Fitness:
A.
5x5 KB Thrusters Build to a heavy five then start your sets

B.
5x5 Double Bell Front Squats build to a heavy front squat (this should be heavier than your thrusters) Then start counting your sets.

C.
3 RFT
20 Wall Balls
15 T2B
10 Double Bell Shoulder 2 OH 30/50#