WoD for November 16th, 2015

Day 55 of the CFD Burpee Challenge

MOB: Front Rack

Review: Split Jerk

Strength: 15’ to 3 x 3 of 80% Split Jerk (from Rack/Jerk Boxes)

Review: The Hollow Rock / Handstand Walk Connection

WoD: 12’ AMRAP

2 Wall Walks (Chest/Quads touching wall) a) ¾ Complete b) ½ Complete
10 Alternating Sandbag Clean over shoulder (70/30) a/b) 30/15
250m Row

MOB: Roll Posterior Chain / Lax Shoulders

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