WoD for December 4th, 2013

Day 73 of the CFD Burpee Challenge

Warm up: Burgener (Squat Clean)

MOB: Wrists and Shoulders

Strength: 15’ to find your 1RM Squat Clean

WoD: 12’ AMRAP

15 DUs (unbroken) a/b) 30 Singles UB c) 10 Singles UB
10 Thrusters (from the ground) (95/65) a) 75/55 b) 55/35 c) < b 250m Row MOB: Roll Quads, Calves, Posterior Chain / Lax Shoulders

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