WoD for November 8th, 2013

Day 46 of the CFD Burpee Challenge

Warm-up: 3 in 3
Light KBS
Medball throw to partner with feet

Technique: 10’ to work on movements or mobility

WoD: Tabata Something Completely Different

8 cycles of 20 seconds on, 10 seconds off of the following movements: 1 minute rest in between

Ring Dips a/b) Bands c) Bench Dips
KBS (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd

Score = total reps

MOB: Roll triceps, posterior chain

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