WoD for December 27th, 2013

Day 96 of the CFD Burpee Challenge

Warm-up: Jumping Jacks
Air Squats
Med Ball Push Pass

Strength: Warm-up lifts

WoD: 12’ AMRAP

40 DUs a/b) 3x Singles c) 1x Singles
10 HSPUs a) 1 ABMAT ROM b) Bands c) Box
10 Front Squats (115/80) a) 95/65 b) 75/55

Cash out: 3 x 10 Evil Bars

MOB: Roll Quads, Calves / Lax Shoulders
Coach’s Tip: From now on, if the “C” scale is not present, simply pick a weight less than the “B” scale weight.

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