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Team WoD for April 9th, 2016

9:30 Class

Group: Muscical Medballs

10 Scorpions

WOD: 20’ AMRAP (in teams of 2 or 3, switch positions as needed. Don’t start the dynamic part of the movement until the static is in place)

100 DUs / Plank from Hands a/b) x3 Singles c) x1 Singles and plank from elbows

20 OH Lunges / Deadlift hold (45 and 185 / 25 and 130) c) In-place lunge

10 Front Squat (from rack) / Bar Hang (135/95) c) Air Squat / Ring Row hang

MOB: Roll it all / Lax it all

10:30 Class

Group:  Zombies

Butt Kickers

Side Shuffles



10 Bird Dogs

10 Scorpions

MOB: Lax Ball to Plantar

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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