WOD – FRIDAY – OCTOBER 23rdPublished by Nate on October 22, 2015WU: (15 mins) 5 min cardio of choice + 3 rounds TWY (MOB between) MOB: Squat, Hamstring, Front Rack, Lat, Ankle, BB Shoulder Distraction OLY: PR DAY!!! 15 mins for each lift. Unless you don’t care about time. Then take how long as you’d like! 1 RM Snatch 1 RM Clean & Jerk 1 RM Back Squat Categories: CrossFitOlympic LiftingWODs Leave a Reply Cancel reply Your email address will not be published. Required fields are marked * Name * Email * Website What's on your mind?