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Team WoD for December 8th, 2012

Day 78 of the 100-Day Burpee Challenge

Group: 3 in 3
Med Ball Core Twist Pass (w/Partner)
Med Ball Push Pass (w/Partner)
Flutter kicks

Technique: The Proper Burpee

WoD: 5 RFT (in teams ot 2 – only 1 teammate working at a time excepting the plank hold)
500m Row
6 x 20’ Weighted OH Lunges (45# / 25#) (Weight cannot touch ground after being picked up)
50 Sit-ups but only while partner holds a plank position (on hands)
20 Burpees

MOB: Roll Quads / Glutes / Hamstrings

Coach’s Tip: Split the work up so that each team members is working at maximal effort. When you get tired, simply switch out for the fastest time!

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