Day 39 of the CFD Burpee Challenge
Warm up: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions
Strength: 500m Row for Time
WoD: 5 RFT
Run 400m
5 Deadlift (275/190) a) 225/155) b) 185/130 c) < b
15” L-sit on Rings (straight-legged) a) bend at knee b) Hold upright on rings c) plank
MOB: Roll Posterior Chain / Achilles / IT Bands