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WoD for December 19th, 2014

Warm up: Zombies
Butt Kickers
Side Shuffles
Flamingos
10 Bird Dogs
10 Scorpions

MOB: Calf Stretch

WoD: For Time (30′ Cap)

Run 1 mile
Rest 2 minutes
Run 800m
Rest 2 minutes
Run 400m
Rest 2 minutes
Run 200m

Note:  Run into the house and note your time, adding 2 minutes to it.  Leave from the house after the first round.

Score = total time

MOB: Roll Posterior Chain / Mash Achilles

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