WoD for December 28th, 2012

Day 97 of the 100-Day Burpee Challenge

Group: 2 x 20’ Zombies
2 x 20’ Buttkickers
2 x 20’ Flamingos
10 Bird Dogs
10 Scorpions

Strength:

MOB: Lax to Plantar

WoD: For total active time, on the every 3 minutes
6 x 200m Run
With the time not used, rest until the next 3 minute period.

Cashout:  Tabata Sit-ups

MOB: Roll Hamstrings, IT Bands, Calves, Lax to Plantar

Coach’s Tip: Go hard on each round as the amount of rest is greater than normal. Wait inside out of the wind between rounds!

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