Warm up: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions
WoD: Teams of 2 or 3 For time in celebration of Megan’s 29th Birthday
Run 400m – run as a team
Then
4 Rounds of: One member of team works at a time. Switch any time, any rep.
24 Goblet Squats (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd 20 Battle Ropes* (10 Side to Side, 10 Singles Up Down) Do these anytime the ropes are free during the round 13 Push-ups Row 29 Calories 19 Jumping Lunges 84 DUs Then Run 400m – run as a team Score is time when last member of team runs into the building MOB: Roll Posterior Chain and Quads, Lax Glutes/Pecs, Mash achilles