WoD for January 7th, 2014

Group: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions

MOB: Lax to Plantar (test/re-test)

Strength: 15’ to find 1RM Deadlift

WoD: 3 Rounds For Time

21 KBS (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd
12 Pull-ups a) Light Bands b) Heavy Bands c) Ring Rows
100 DUs a/b) 300 Singles

MOB: Roll Posterior / Lax Shoulders

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