WoD for November 18th, 2015

Day 57 of the CFD Burpee Challenge

Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions

MOB: Lax to Plantar (Test/Re-test)

Review: Burgener Power Clean

Strength: 15’ to establish a 3-Position Power Clean (High Pockets, Hang, TnG) Score = Top Load

WoD: 10’ AMRAP

3 Hang Cleans (135/95) a) 115/80 b) 95/65
6 Box Jumps (24”/20”)
9 Alternating In-place Lunge (L+R = 2)

MOB: Roll Posterior Chain / Lax Glutes

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