Team WoD for November 14th, 2015

09:30am WoD

Warm up: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions

WoD: 150 Burpees for time (in teams of 2 or 3)

One partner does: Burpees

Other partner: 16 Alternating Sledgehammer Swings (L+R=2) and then run down to short curb with a med ball in hand. Then switch tasks.

Score = Time once 150 burpees as a team have been completed

MOB: Roll Posterior Chain / Lax Shoulders

10:30 am WoD: “Bring A Friend” / Benchmark WoD

Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
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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