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