WoD for May 13th, 2014

Group: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions

MOB: Lax Plantars

WoD: For Time
30 cal row
30 box jump overs 24/20 (no need to stand up at the top)
30 deadlifts 225/155 a) 185/130 b) 135/95
30 burpees
60 walking lunges (L+R = 2)
30 burpees
30 deadlifts
30 box jump overs
30 cal row

MOB: Roll Posterior Chain / Mash Achilles

Coach’s Tip: Don’t use more than 50-60% of your deadlift if you’re unsure of what weight to scale.

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