WoD for April 9th, 2014

Group: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions

Strength: Run 1 mile for time

WoD: 14’ AMRAP

15 Power Snatch (75/55) a) 65/45 b) 55/35
3 Rope Climbs a/b) x3 Rope Progressions c) x1 Rope Progressions
50 Flutter Kicks (L+R = 2)

MOB: Roll Posterior Chain & IT Band / Lax Shoulders / Mash Achilles / Calves

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