WoD for July 12th, 2013

Group: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions
15 Air squats

Strength: 15’ each to find: 5RM Front Squat, 5 RM Deadlift

WOD: Row 1000m For time

MOB: Roll Quads / Posterior

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