WoD for December 6th, 2013

Day 75 of the CFD Burpee Challenge

Warm up: 3 in 3
Air Squat
Jumping Jacks
Med Ball Kick-ups

MOB: 4’ minutes Banded Hip Openers / Spidermans / Squat Dept

Strength: 15’ 5 x 5 Back Squat (Make each set heavier than the last)

Review: Proper Box Jump technique

WoD: 5 RFT

200m Run a/b) 250m Row c) 150m Row
10 Box Jumps (24”/20”) c) < b 5 Goblet Squats (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd MOB: Roll Quads, Calves, IT Bands

Leave a Reply

Your email address will not be published. Required fields are marked *