WoD for November 11th, 2013

Day 49 of the CFD Burpee Challenge

Warm-up: 3 in 3
Air Squats
Handstand holds (or planks)
Flutter Kick

Review: Overhead Squat (OHS)

MOB: Wrists and Shoulders

Strength: 15’ to Find 3RM Front Squat

WoD: 8’ AMRAP
3 OHS (95/65) a) 75/55 b) 65/45 c) <b
3 C2B a) Pull-ups b) Banded Pull-ups c) Ring Rows
6 OHS
6 C2B
9 OHS
9 C2B

Continue upping reps by 3 each round…

Score = total reps

Finish round of 3 = 6, 6 =18, 9 = 36, 12 = 60, 15 = 90 ….

MOB: Roll Quads / Lats, Lax Shoulders

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