WoD for January 20th, 2014

Group: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions

Strength: 15’ to complete 3 x 3 Deadlift at 80% of 1RM with 1’ rest between sets

WoD: 12’ AMRAP

250m Row
16 KB Cleans (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd 32 Mountain Climbers (L+R=2) MOB: Roll Posterior Chain

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