Team WoD for April 16th, 2016

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

Review: Proper Rowing Technique and the Use of the Damper settings

WOD: For Time: 5,000m Row a)4,000m b) 3,000m
In teams of 2 or 3,

While 1 team member rows the other performs:

10 OH Walking Lunges (L+R = 2) (45/25)
12 HR Push-ups a) Your regular push-up style
10 OH Walking Lunges  (L+R=2) (45/25) (start with the opposite leg)

Cap at 5 Rounds of rows!

Continue switching until the desired meters are reached or total distance!

MOB: Roll Posterior / Lax Shoulders and glutes

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