Team WoD for December 12th, 2015

Day 81 of the CFD Burpee Challenge

0930 Class

Group: Musical Medballs

Review: Kipping Pull-ups

WoD: 20’ HelenRAP

In teams of 2 or 3, complete as many Helens as you can in 20 minutes with one person working at a time:

3 RFT
400m Run
21 KBS (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd
12 Pull-ups

MOB: Roll Posterior Chain and Lats

10:30 Class

Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions

MOB: Lax Ball to Plantar

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

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