WoD for December 2nd, 2016

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

Review: Power Snatch

WoD: 16’ AMRAP

200m Run
30’ Uneven Farmer’s Carry
10 Power Snatch (115/80) a) 95/65 b) 75/55
30’ Uneven Farmer’s Carry

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

MOB: Roll Posterior / IT Bands

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