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WoD for February 9th, 2016

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

Strength: 3 x 20 KBS (HAP) with 1 minute rest in between sets (using clock)

WoD: 14’ AMRAP with Ascending DUs

30 Mountain Climbers
Round x 10 DUs*
200m Run OR 250m Row (your choice, both are “Rx”)

* Each round do the round x10 DUs. First round do 1×10 DUs or 10. Second round 2×20 DUs or 20. Etc…

Cash out: 3 x 10 Floor Wipers

MOB: Roll Posterior Chain and IT Bands / Mash Achilles

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