WoD for November 17th, 2015

Day 56 of the CFD Burpee Challenge

Group: 3 in 3
Push-ups
Air squats
Russian Twists

Review: Proper Bench technique using Ring Push-ups

Strength: 10’ to warm up bench (determine starting weight) and wall balls

WoD: 18’ EMOM

Note: For classes, stagger athletes in half. Let wallballers do their piece and then spot benchers. Alternate movements.

Odd Minutes: 3 Bench Presses
Even Minutes: 7 Wall Balls (20/14) (10/9) a) 14/12 b) 12/10

Score = Total of load of completed Bench Press rounds. E.g. 9 rounds at 100lbs and 1 round at 110lbs = 900+110= 1010.

MOB: Roll Quads / Lax Pecs and Shoulders

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