WoD for November 19th, 2013

Day 57 of the CFD Burpee Challenge

Warm up: 3 in 3
Air Squats
Jumping Jacks
Handstand hold

Strength: 15’ to find 3RM Back Squat

MOB: Wrists and Shoulders

WoD: 10’ AMRAP
15 Thrusters (95/65) a) 75/55 b) 55/35 c) < b 15 Box Jumps (24”/20”) a/b) 24”/20” c) < b MOB: Roll Quads / Calves Coach's tip: Try to keep your box jumps moving as the constraint today is going to be those thrusters, break them up early!

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