WoD for September 22nd, 2015

Day 1 of the CFD Burpee Challenge

Warm-up: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions

Technique: 15’ being inverted

WoD: Row for Distance

7 Rounds of:

60 seconds of rowing followed by 30 seconds of rest

Score = Total meters (including coast)

MOB: Roll Posterior / Lax Shoulders

Leave a Reply

Your email address will not be published.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