Group: Zombies
Butt Kickers
Side Shuffles
Flamingos
10 Bird Dogs
10 Scorpions
Technique: Rope Climbs
WoD: 4 RFT
100 Flutter Kicks (L+R = 2)
Sandbag Carry to far curb (70/30)
40 DUs (120 Singles)
n* Rope Climb a/b) x3 Rope progressions
*Where n = your current round. On the 1st round, do one. 2nd round, do two, etc…
Cashout: Work on Turkish Get-ups – Work up to a heavy single on both arms
MOB: Roll Posterior Chain / Mash Achilles