Group: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions
Strength: 15’ for 3 Deadlift reps every 90 sec x 5 sets – build per set
WoD: 20 min EMOM
Odd: 10-15 cal row
Even: 2-3 MU’s OR 5-10 pull ups
Don’t do more of the MU/pull-ups until the last round.
Score = Total MUs OR Pull-ups
MOB: Roll Posterior Chain and Lats