Team WoD for December 14th, 2013

Day 83 of the CFD Burpee Challenge

Warm up: 3 in 3
Air Squats
Inch Worms

Review: KB Cleans

WoD: For time in teams of 2 or 3

100 Pull-ups a/b) Banded c) Ring Rows
100 Air Squats c) 50
100 KB Cleans (1.5/1.0) a) 1.0/.75 b) .75/.5 c) < b 100 Sit-ups c) 50 While 1 person works the other person will row 250m then switch. The row should be at a recovery pace so you can go faster and harder while doing your reps MOB: Roll Posterior Chain, Quads, Lats

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