WoD for July 24th, 2013

Group: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions

Strength: 10’ to complete 5 x 5 Weighted Good Mornings

WOD: 18’ AMRAP  “My Pal Sandbag”

Feel free to name your sandbag as you will be spending a good deal of time together today.

16 Lateral Jumps over Sandbag
30’ Sandbag Crab Walk
5 Sandbag Complex of:

– 1 Power clean to Front or Back Rack
– Side Lunge Right
– Side Lunge Left
– Squat
– Burpee (sand bag comes back up to front/back rack before burpee is “complete”)

Sandbag Carry to long back curb

30’ Sandbag Crab Walk

MOB: Roll Posterior Chain

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