WoD for October 28th, 2013

Day 35 of the CFD Burpee Challenge

Warm up:  3 in 3

Air Squats

Push-ups

Flutter Kicks

Strength: 15’ to find 5RM Front Squat

WoD: Inverse Ladder for time

Air Squats from 30 to 10 Down by 5
Row 250m
HSPU 2 to 10 by 2

Perform 30 Air squats, then 250m, then 2 HSPU.
Next round, perform 25 Air squats, then 250m, then 4 HSPU.

Last round 10 Air Squats, 250m Row, 10 HSPU

MOB: Roll Quads, Posterior Chain; Lax Shoulders

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