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