WoD for January 29th, 2015

Group: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions
10 Air Squats

MOB: 2′ each side, Hip Openers

Strength: Max Deck Squats in 2 minutes

Rest 5 minutes

Max time holding Plank from elbows (5′ Cap)

WoD: Death By Meters

Run 10m the first minute, 20m (2 lengths) the second, 30m the third, etc. Continue until you cannot do the specified number. One foot must pass cleanly past the cone. No need to touch the floor today. That’s just silly.

MOB: Roll Posterior Chain / Mash Achilles

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