WoD for March 19th, 2015

Warm up: Zombies
Butt Kickers
Side Shuffles
Flamingos
10 Bird Dogs
10 Scorpions
MOB: Lax to Plantar
WoD: For Time
Run 400m
Rest 90 seconds
Run 200m
Rest 90 seconds
Run 400m
Rest 90 seconds
Run 200m
Rest 90 seconds
Run 400m
Rest 90 seconds
Run 200m

Score = total time to complete (incl rest times, so hustle to get to your rest!)
MOB: Roll Posterior Chain and IT Bands / Mash Achilles

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