Group: Zombies
Butt Kickers
Flamingos
Bird Dogs
Scorpions
Review: KB Cleans Perform 3 x 5 Heavy As possible
WoD: 20’ AMRAP
400m Run
20 Alternating KB Cleans (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd
10 1-handed OH Squats (20+#/12+#) (5 each hand) a) 10/5 b/c) <=5#
MOB: Roll Posterior Chain / Quads / Lax Shoulders
Coach’s Tip: The 1 handed OH Squat is going to feel “weird”. Center the weight as much as you can over your head and make sure you arm is straight so that you used your skeletal system as much as possible.