Team WoD for October 8th, 2016

Group: Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions

Review Movements as necessary

WoD: 14’ AMRAP

In Teams of 2 or 3, Bike for calories

7 Hang Power Snatch (75/55) a) 65/45 b) 55/35
10 Air Squats or 4 Pistols
4 Burpee Over Box, then switch with partner

While partner Bikes for Calories

Score = Total Calories

Coach’s Notes: Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.

MOB: Roll Posterior Chain and Quads / Mash Achilles

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