WoD for August 4th, 2016

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

WOD: For Time  (Cap at 5 minutes before the end of the hour)
1 Mile Run
50 WBS (10/9) (20/14) a) 14/12 b) 12/10
800m Run
50 WBS

Coach’s Notes: Try to keep a steady pace. Endurance WoD today, for sure…

MOB: Roll Posterior and Quads / Lax Shoulders

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