Team WoD for November 9th, 2013

Day 46 of the CFD Burpee Challenge

Warm-up: Musical MedBalls (Inch Worms, Crab Walks, Bear Crawls, Duck Walk)

WoD: In teams of 2 or 3,

2 x 200m Run each (1 partner runs at a time, tagging the other)

Then perform 20 Rounds for Time tagging each other after each round of:

5 Ground to Overhead (from floor) (115/80) a) 95/65 b) 75/55 c) < b 20 Mountain Climbers c) 10 Mountain Climbers 10 Air Squats c) 5 Air Sqats 2 Sandbag over box (24”/20”) (70/30) a/b) 30/15 c) Step ups Then, 2 x 200m Run each MOB: Roll Quads / Posterior Chain / Calves / IT Bands; Lax Shoulders

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