WoD for December 23rd, 2015

Day 92 of the CFD Burpee Challenge

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

WoD: For Time

1 Mile Run Comp) 2 Mile Run
1000m Row Comp) 2000m Row
100 DUs a/b) 300 Singles Comp) 200 DUs

MOB: Roll Posterior Chain, IT Bands / Mash Achilles

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