WoD for October 31st, 2015

Day 39 of the CFD Burpee Challenge

0930 WoD:
Group: Zombies
Butt Kickers
Side Shuffles
Flamingos
10 Bird Dogs
10 Scorpions

WoD: “Deck of Cards”

Spaded = Goblet Squats (1.5/1.0)
Clubs = KB Clean (1.5/1.0)
Diamonds = ABmat Sit-ups
Hearts = Strict Press (from Ground) (75/55)
Jokers: Atlas Stone Cleans!!!! You pick the weight!

MOB: Roll Everything

10:30 am WoD: “Bring A Friend” / Benchmark WoD

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

Review: Air Squat and Deadlift

WoD: For Time

Level 1 Benchmark: 200m Run, 3x Cindy, 200m Run
Level 2 Benchmark: 200m Run, 5x Cindy, 200m Run
Level 3 Benchmark: 400m Run, 5x Cindy, 400m Run

MOB: Roll quads/lats, Lax Pecs/Shoulders

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