WoD for October 21st, 2013

Day 28 of the CFD Burpee Challenge
Warm up: 3 in 3
Air Squats
Jumping Jacks

Strength: 15’ to find 3RM Bench Press

WoD: For Time:

800m Run


3 Rounds for Time of

20 Wall Balls (10/9) (20/14)  a) 14/12  b) 12/10  c) < b
15 Box Jumps  (24″/20″)  c) < Rx
10 Push-ups  a) From Knees  b)  Wormy  c)  Wormy from knees

MOB: Roll Quads / Calves; Lax Pecs

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