WoD for December 7th, 2012

Day 76 of the 100-Day Burpee Challenge

Group: 3 in 3
Squats
Push-ups
Sit-ups

Strength: 15’ to find 1RM Thruster ladder (can start from rack) – Set up a couple of racks (1 for Men, 1 for Women), starting with the just the bar. Let each person get their thruster. When everyone has gotten there’s, add 10lbs to each bar per round until people start to fall off. Then add 5lbs to each bar per round

WoD: For Time: Double downward ladder
10 – 8 – 6 – 4 – 2 Ring Push-ups
50 – 40 – 30 – 20 – 10 Air Squats

MOB: Roll Quads

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