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