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WoD for November 30th, 2015

Day 69 of the CFD Burpee Challenge

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

Technique: Getting your DUs!

WoD: For Time. Cap 18 minutes.

Each set must be done Unbroken or start over from the beginning of the missed set.

10 DUs a/b) x3 Singles
Followed by 20, 30, 40, 50, 40, 30, 20, and finally a set of 10 DUs each set must be Unbroken

Record Time with Coach


1 Pull-up a)Light Bands b) Heavy Bands c) Ring Rows

Followed by sets of 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, and finally a set of 1 pull-up with all separate sets being unbroken (not coming off the bar)

Score = total time of both DUs and pull-ups.  If not done, score = total pull-ups

Coach’s notes: Try to find the perfect amount of rest to finish each UB, but if you just can’t, do the best you can by breaking them up in the biggest sets you can. Goes for both DUs and Pull-ups

MOB: Roll Posterior and Lats / Mash achilles

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