WoD for January 15th, 2012

Group: 2 x 20’ Zombies

The Pain Cave is going to start earning it’s name with these new torture devices!

2 x 20’ Butt Kickers
2 x 20’ Side Lunges
10 Bird Dogs
10 Scorpions

Review: Split Jerk

Strength: 15′ to find 3 RM Split Jerk

WoD: 20’ AMRAP
Run 400m
Row 500m

MOB: Roll Posterior Chain, Achilles, IT Bands

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