WoD for January 14th, 2015

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

WoD: 5 Rounds For Time:

400m Run / 500m Row
30 Air Squats

MOB: Roll Quads and Posterior Chain / Mash achilles

Leave a Reply

Your email address will not be published. Required fields are marked *