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WoD for November 12th, 2013

Day 50 of the CFD Burpee Challenge

Warm-up: Agility Ladder

Strength: 3 x 20 UB KBS (HAP) Rest exactly 1 minute between sets.

Review: Proper Push-ups: Vertical forearms, Elbows in tight, chest to the desk, only toes, body moves as one piece.

WoD: 4 Rounds for Time

750m Row c) 500m Row
25 Hand Release Push-ups a) From Knees b) Wormy c) < b Sled Pull to long back curb (65/45) a) 55/40 b) 40/30 c) < b MOB: Roll Posterior Chain / Lax Pecs

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