WoD for November 1st, 2013 (Day of the Dead….lift)

Day 39 of the CFD Burpee Challenge

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

Strength: 500m Row for Time

WoD: 5 RFT

Run 400m
5 Deadlift (275/190) a) 225/155) b) 185/130 c) < b 15” L-sit on Rings (straight-legged) a) bend at knee b) Hold upright on rings c) plank MOB: Roll Posterior Chain / Achilles / IT Bands

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