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