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