WoD for July 1st, 2014

Group: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions

Strength: 3 x 15 Wall Balls (Heavier Wall Ball that you are used to) Rest 2 minutes between sets

WoD: For time

Run 3 miles…. (3 Gun Ranges, 12 Hydrants, 24 Curbs)

MOB: Roll Posterior Chain and IT Bands, Quads / Mash achilles

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