WoD for August 14th, 2015

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

Strength: 15’ to find 2RM Deadlift

Review: Proper tire flip technique

WoD: 10’ AMRAP

Start at any station you like, but try to stay in sequence after that.

250m Row
3 Tire Flips
3 Battle Ropes Complexes (10 Side to side, 10 Up and Down together, 10 Up and Down Separate)
10 Ring Dips a/b) Banded

Cash Out: A Battle Rope Off Single Elimination Challenge tournament. Men versus Men, Women vs. Women, please.

MOB: Roll Posterior Chain / Mash Triceps

Leave a Reply

Your email address will not be published. Required fields are marked *