Monday – October 21st

New podcast is up on iTunes and www.crossfitcadre.com/podcast

Strength:
5×10 overhead squat
*Bar starts on the floor, you must perform a lift or series of lifts to ge the bar overhead.

WOD:
For time: *10 minute cap
21-15-9
X2 wallball shot
Pullup

Cooldown:
5 minutes on a machine
5 minutes static stretching