WoD for November 13th, 2013

Day 51 of the CFD Burpee Challenge

Warm-up: 3 in 3
Jumping Jacks
Sit-ups
Air Squats

Strength: 15’ to find 1RM Push Press

WoD: “CNS WoD from Heck”  12’ AMRAP

25 DU  a) x3 Singles  c) x1 Singles
2 Rope Climbs  a) x3 Rope progressions c) x1 Rope progression
10 Pistols (L+R = 2)  a/c) 25 Air Squats
1 Rope Climb  a) x3 Rope progressions c) x1 Rope progression

MOB: Roll Quads / Lax Shoulders

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