Wednesday 11-9-2011 (BC 93)

7 Days left in the Burpee challenge. Well the colder weather I do believe is back, but who knows with mother nature these days.

Skill/Strength

Wendler: Shoulder Press

recovery: 20 Back Ext. (slow)

work on double/triple unders

WOD

15 Sumodeadlift Hi-Pull (75/55)

15 Knees to Elbows

15 Thrusters (75/55)

5 rounds for time (20' CAP)

***Adjust the weight so that you can accomplish all 5 rounds within the 20' CAP***

Posted on Tue, November 8, 2011 by Justin

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