Team WoD for November 30th, 2013

Day 69 of the CFD Burpee Challenge

MOB: Spiderman’s down and back

Warm up: Bring Sally Up Air Squats

WoD: For Time:

In teams of 2, complete 250 Wall Balls (10’/9’) (20#/14#) a) 14/12 b) 12/10 c) < b while the other teammate runs 200m.

Only 1 team member can be doing the wall balls at a time. The other can relieve them after a 100m shuttle run and a tag. You must tag and the wall ball must be sitting on the ground before the new member can start their wall balls.

MOB: Roll Quads / Lax Shoulders

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