Day 81 of the CFD Burpee Challenge
Warm up: 3 in 3
Air Squats
Sit-ups
Med ball kick-ups
MOB: Shoulders and Wrists
Strength: 15’ To Find 5RM Front Squat
WoD: 12’ AMRAP
1000m Row for men / 900m Row for women
Then as many rounds of the following triplet:
10 Wall Balls (20/14) (10/9) a) 14/12 b) 12/10 c) < b
20’ Farmer’s Carry (with your renegade row weights)
10 Renegade Rows (L+R=2) (35#+/26#+) a) 30#+/20#+ b) 25#+/15#+ c) < b
Cash out: Floor Wipers
MOB: Screaming Pigeon 2’ each side / Lax Shoulders