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WoD for October 15th, 2015

Day 23 of the CFD Burpee Challenge

Warm up: 3 in 3
Air Squat
Jumping Jacks
Med Ball Kick-ups

Strength: 15′ to find 3RM Strict Press

Review: Proper Box Jump technique

WoD: 5 RFT

200m Run a/b) 250m Row c) 150m Row
10 Box Jumps (24”/20”) c) < b 5 Goblet Squats (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd

MOB: Roll Quads, Calves, IT Bands

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