WoD for December 4th, 2015

Day 73 of the CFD Burpee Challenge

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

Strength: 15’ to Complete 3 x 3 Bench Press @ 80%

WoD: 12’ AMRAP

200m Run
1 Tire Flip (Your choice, but make it a bit of a struggle)
Sled Pull (65/45) a) 55/35 b) 45/25

MOB: Roll Posterior Chain and IT Bands

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