WoD for January 7th, 2015

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

Strength: 20’ to find 1RM Deadlift

WoD: 14’ EMOM

Odd Minutes: 3 Deadlifts (275/190) a)d 225/155 b) 185/130
Even Minutes: 8 KBS (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd

Score = Rounds (minutes) completed

MOB: Roll Posterior Chain

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