Day 39 of the CFD Burpee Challenge
0930 WoD:
Group: Zombies
Butt Kickers
Side Shuffles
Flamingos
10 Bird Dogs
10 Scorpions
WoD: “Deck of Cards”
Spaded = Goblet Squats (1.5/1.0)
Clubs = KB Clean (1.5/1.0)
Diamonds = ABmat Sit-ups
Hearts = Strict Press (from Ground) (75/55)
Jokers: Atlas Stone Cleans!!!! You pick the weight!
MOB: Roll Everything
10:30 am WoD: “Bring A Friend” / Benchmark WoD
Group: Zombies
Butt Kickers
Side Shuffles
Flamingos
10 Bird Dogs
10 Scorpions
Review: Air Squat and Deadlift
WoD: For Time
Level 1 Benchmark: 200m Run, 3x Cindy, 200m Run
Level 2 Benchmark: 200m Run, 5x Cindy, 200m Run
Level 3 Benchmark: 400m Run, 5x Cindy, 400m Run
MOB: Roll quads/lats, Lax Pecs/Shoulders