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WoD for October 14th, 2015

Day 22 of the CFD Burpee Challenge

Warm up: 3 in 3
Air Squat
Russian Twist
Jumping Jacks

MOB: Wrists and Shoulders

Strength: 15’ to establish your 3RM Front squat

WoD: 12’ AMRAP

15 DUs (unbroken) a/b) 30 Singles UB c) 10 Singles UB
10 Thrusters (from the ground) (95/65) a) 75/55 b) 55/35 c) < b 250m Row MOB: Roll Quads, Calves, Posterior Chain / Lax Shoulders

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