WoD for November 20th, 2013

Day 58 of the CFD Burpee Challenge

Warm up: Zombies
Butt Kickers
Flamingos
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)
Burpees*

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

MOB: Posterior chain, achilles

Leave a Reply

Your email address will not be published.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