WoD for December 31st, 2013

Day 100 of the CFD Burpee Challenge!

Congrats to Matt Townsend, Matt Bowles, and Heath Beeferman for getting through the suffer-fest! You’ll see increases in your WoDs soon!

Warm-up: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions

WoD: “GI Jane” For time:

100 Burpee pull-ups.
Rx+: 100 Burpee C2B !!!!

Ideally, the pull-up/C2B bar is one foot above your reach. If you’re using a band, it’s OK, to break the burpees and pull-ups into chunks of 5 each before switching movements.

MOB: Roll Posterior and Lats

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