WoD for December 5th, 2012

Day 74 of the 100-Day Burpee Challenge

Biggest noon crewe we’ve ever had!

Group: 3 in 3
Squat
Jumping Jacks
Light KBS

Strength: 3′ to warm-up movements

I’m going to be participating in Affiliate Owner’s comp on Saturday for charity. If you’re interested in attending, I’ll be glad to give you the info. But since I have to do this WoD at the end of the day, I thought you should get a taste yourself!

WoD: Affiliate Owner’s Wod #3 at this weekend’s throwdown
100 double unders (300 Singles)
30 KB swings (24/16)
30 box jumps (24/20)
30 wall balls (20/14) (10/9)
500 M row
30 wall balls (20/14) (10/9)
30 box jumps (24/20)
30 KB swings (24/16)
100 double unders (300 Singles)

Cash out: 3 x 10 Evil Bars

MOB: Roll everything south of your waist.

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