WoD for December 12th, 2013

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

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