WoD for November 13th, 2015

Day 52 of the CFD Burpee Challenge

Group: 3 in 3
Air Squat
Light KBS
Push-ups

Strength: 15’ to find Twenty 20RM of Front Squat

Coach’s Note:  If you get into it and figure out you can handle more, there’s no need to do all 2o reps at the lower weight!

WoD: 21-15-9

Ring Dips
Air Squats
Kettlebell Swings (1.5/1.0 pd) a) 1.0/.75 b) .75/.5

MOB: Roll Quads and Posterior Chain / Lax Shoulders

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