WoD for December 12th, 2016

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

Strength: 15’ to find a 3RM Deadlift

WoD: 5 RFT

500m Row
20 Walking lunges

Coaching Notes: Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.

MOB: Roll Posterior / Lax Glutes

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