09:30am WoD
Warm up: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions
WoD: 150 Burpees for time (in teams of 2 or 3)
One partner does: Burpees
Other partner: 16 Alternating Sledgehammer Swings (L+R=2) and then run down to short curb with a med ball in hand. Then switch tasks.
Score = Time once 150 burpees as a team have been completed
MOB: Roll Posterior Chain / Lax Shoulders
10:30 am WoD: “Bring A Friend” / Benchmark WoD
Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions
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