WoD for December 30th, 2013

Day 99 of the CFD Burpee Challenge

Warm-up: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions

Strength: Warm-up lifts

WoD: Petite “Linda” For Time:

In teams of two, with one spotting the other. First heat goes at 20 minutes after class start.

7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight  a) 1 1/4  b) 1.0  c) < b
Bench press: body weight  a) .75  b) .5  c) < b
Squat Clean: 3/4 body weight  a) .66  b) .5  c) < b

MOB: Roll Posterior / Lax Pecs

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