Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions
WOD: For time (25’ Cap)
Comp: 5 Rounds, Rx: 4 Rounds, Scaled 3 Rounds
25/22cal Row
16 C2B a) Pull-ups b) Banded c) Ring Rows
9 HSPU a/b) Box, Banded, Downward Dog, you pick what works for you!
Coach’s Notes: Modified Regionals WoD from 2015. ‘Nough Said.
MOB: Roll Posterior and lats / Lax Shoulders