WoD for August 23rd, 2016

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

Review: Proper Air Assault Set up w/ coach

WOD: 3 Rounds for Time

30cal/20cal Bike a) 20/15 cal b) 15/10 cal
12 Deadlifts: body weight a) .75 BW b) .5 BW
21 Box jump, 20 inch box (everybody)

Coach’s Notes: You will need to respect your box jumping today as the bike may do things to your legs that you’re not ready for. Step up to be safe, if necessary. The first cal is for males, the second females

MOB: Roll everything / Mash Achilles

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