Warm up: Zombies
Butt Kickers
Side Shuffles
Flamingos
10 Bird Dogs
10 Scorpions
WoD: For Time in teams of 2 or 3 of total work:
6 x 20yd Prowler Push (to long curb in three pushes, and back). After pushing run back to teammate waiting on the apron. (100/70) a) 80/55 b) 60/40
10 Rope Climbs (only one person working at a time) a/b) 30 Rope Progressions
200 Mountain Climbers
80 KBS (1.5/1.0pd) a) 1.0/.75 b) .75/.5
20 GHDs
MOB: Roll it all