WoD for January 9th, 2012

Group: 2 x 20’ Zombies
2 x 20’ Butt Kickers
2 x 20’ Flamingos
10 Bird Dogs
10 Scorpions

20 Medium KBS

WoD: Inverse Ladder for Time
Run 800m
16 SDHP (75# / 55#)
Run 600m
12 SDHP (75# / 55#)
Run 400m
8 SDHP (75# / 55#)
Run 200m
4 SDHP (75# / 55#)

MOB: Roll Hams / IT Bands

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