WoD for March 5th, 2014

Group: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions
20 Air Squats

Strength: 15’ to find 3RM Back Squat

WoD: 14’ AMRAP

40’ Uneven Farmer’s Carry (1.5/1.0pd & 1.0/.75pd or near equivalent) a) 1.0/7.5 & .75/.5   b)  < a

10 Box over Burpees (jump to full extension at top and then over box to do burpee = 1)
40’ Uneven Farmer’s Carry (1.5/1.0pd & 1.0/.75pd or near equivalent) a) 1.0/7.5 & .75/.5   b) < a
10 C2B a) Pull-ups b) Banded C2B c) Ring Rows

MOB: Roll Posterior, Quads, Lats

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