Group: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions
WOD: Every five minutes for 5 rounds:
Sprint 200 meters, for time
Run 400 meters
A) Row 250m Sprint, then row 500m
C) Run 100m, run 200m
Score = Total time on the sprint
MOB: Roll Hamstrings / Calves / IT Bands / Achilles
Coach’s Tips: If there’s thunderstorms in the morning classes, we’ll be rowing…