WoD for August 1st, 2014

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

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