WoD for December 26th, 2013

Day 95 of the CFD Burpee Challenge

Warm-up: 3 in 3
Air squats
Jumping Jacks

WoD: 4 Rounds for Time:

Run 400m
50 Air squats

Cash Out up to 5 minutes before class end: Dodgeball! Normal rules apply, get hit with or have your ball caught:
– Red ball, 10 Abmat Sit-ups
– Yellow ball, 10 push-ups
– Orange ball, 10 burpees
If everyone on your team is doing penalties, your team loses, so pay your penalties quickly!

MOB: Roll IT Bands, Calves, Posterior Chain, Quads

Leave a Reply

Your email address will not be published. Required fields are marked *