Team WoD for November 21st, 2015

Day 60 of the CFD Burpee Challenge

Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions

Review: Burgener Snatch

WoD: 17’ AMRAP
In teams of 2 or 3, one person works at a time. Change of weights can happen at any time.

40 Burpees over bar
75/55 pound Snatch, 30 reps
30 Burpees over bar
135/95 pound Snatch, 30 reps
20 Burpees over bar
165/115 pound Snatch, 30 reps
10 burpees over bar
210/145 pound Snatch, as many reps as possible

Score = Total Reps

MOB: Roll Posterior Chain

10:30 Class

Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions

MOB: Lax Ball to Plantar

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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