Team WoD for November 7th, 2015

Day 46 of the CFD Burpee Challenge

9:30am WoD

Group: 3 in3
Handstand Hold
Abmat Sit-ups
Jumping Jacks

MOB: Wrists and Shoulders
Review: Linking T2Bs together

WoD: 18’ AMRAP

Run as a team. All the rest, one works while the other rests.

200m Run
12 Push Press (from ground) (115/80) a) 95/65 b) 75/55
9 T2B a) 9 KTE b) High Knees

MOB: Roll Posterior/IT Bands, Lax Shoulders

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

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