Group: Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions
Review Movements as necessary
WoD: 14’ AMRAP
In Teams of 2 or 3, Bike for calories
7 Hang Power Snatch (75/55) a) 65/45 b) 55/35
10 Air Squats or 4 Pistols
4 Burpee Over Box, then switch with partner
While partner Bikes for Calories
Score = Total Calories
Coach’s Notes: Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.
MOB: Roll Posterior Chain and Quads / Mash Achilles