Team WoD for October 12th, 2013

Warm up: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions

WoD: 20’ AMRAP Both Team members must complete both active and dynamic movements before moving to next movement. Team determines weight of bar.  Do not start the dynamic movement (DUs, Deadlifts, Burpees) until the static hold is in place (Deadlift in top position, Full plank, chin over bar).

30 DUs / Deadlift Hold
Farmer’s Carry to back (long) curb with bar
20 Deadlifts / Plank Hold
Farmer’s Carry from back (long) curb with bar
10 Bar Over burpees / Chin Over bar hold (and yes, the burpees count towards today’s challenge number!)

Total Score = Bar weight x rounds and reps

MOB: Roll Posterior Chain / Lax Shoulders

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