WoD for October 31st, 2017

Burpee Challenge:

Day 38

Group Warm-up
4 NFT:
10 Goblet Squats
10 Russian KB swings
10 American Swings
1 Turkish Sit ups Left Arm (new guys: 5 Sit-ups)
1 Turkish Sit ups Right Arm (new guys: 5 Sit-ups)

Strength
5 X 3 BACK SQUAT @ 75%
15′ to complete 5 x 3 in 15 mins @ 75% of 1RM

Daily WoD
WBS / DL / WBS W/ BURPEES
At 3-2-1: Perform 3 burpees and then chip away at the following (15′ Cap)*

50 Wall Balls 20/14lbs a) 14/12 b) 12/10
25 Deadlifts 225/135lbs a) 185/130 b) 135/95
50 Wall Balls

*every min complete 3 burpees

Mobility
Roll Quads / Posterior Chain
Lax Shoulders

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