WoD for November 20th, 2015

Day 59 of the CFD Burpee Challenge

Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions

Strength: Max KBS Unbroken (1.5/1.0 pd)

WoD: 4 RFT
400m Run
60’ Bear Crawl
200m Run Backwards

MOB: Roll Posterior Chain, Quads and shins

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