WoD for December 11th, 2012

Day 81 of the 100-Day Burpee Challenge

Group: 3 in 3
Squat
Jumping Jacks
Flutter Kick

Strength: 15’ to Find 3 RM Back Squat (this will be the last heavy bar day before the power lifting contest this weekend)

WoD: 4 Rounds for Time
400m Run
5 HSPU
30 Mountain Climbers
30” L-Sit in Rings or on plates

MOB: Roll Quads/Hamstrings / Lax Plantar as necessary

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