Friday, Oct. 28

Only one more day until the inaugural Birthday WOD Throwndown! Everyone's invited and encouraged to bring a friend. Especially those that haven't tried CrossFit. One more workout before that though, so here we go: Workout for Friday, Oct. 28

Warmup 3 Rounds 30 sec down dog hold - that's right, a little yoga mixed in! 30 sec up dog hold 10 Pass throughs 10 Good Mornings 3 Wall Walks 20 Lunges

Bench Press 2-2-2-2-2-2-2-2-2-2 Rest 60 Seconds between sets

12 min AMRAP Run 200 m (one lap) 7 Deadlift (185/135) 25 Double Unders

Post Workout Mobility 5 min Roll low back, glutes, hamstrings and calves