WoD for December 5th, 2015

Day 74 of the CFD Burpee Challenge

Group: 3 in 3
Air Squats
Jumping Jacks
Abmat sit-ups

Technique: Practice being inverted (headstand / handstand)

WoD: 15’ AMRAP Upward Ladder as a Team
In teams of 2 or 3, complete more rep of each movement with only one person working at a time. You can switch at any point during the WoD.

DUs a) x3 Singles
T2B a) KTE b) High Knees
Wall Balls (20/14)

Score = Total Reps

MOB: Roll quads / Mash achilles

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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