WoD for October 23rd, 2013

Day 30 of the CFD Burpee Challenge

Warm up: Agility Ladder

Strength: 10’ to find 1RM Strict Press (from rack)

WoD: 20’ AMRAP

2 Rope Climb a/b) 6 Rope Progressions c) 3 Rope Progressions
20 Push Press (95/65) (from rack) a) 75/55 b) 55/35 c) < b 500m Row MOB: Roll Posterior Chain / Lats; Lax Shoulders

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