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WoD for November 20th, 2013

Day 58 of the CFD Burpee Challenge

Warm up: Zombies
Butt Kickers
10 Bird Dogs
10 Scorpions

Strength: 800m Run for Time

MOB: 7’ AMRAP (WoD 12.1 of the CrossFit Open, so, quasi benchmark for those that did it nearly 2 years ago)

*must clap/touch hands ABOVE head and extend knees/hips to count tomorrow. We will be no repping!

MOB: Posterior chain, achilles

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