Group: Zombies
10 Bird Dogs
10 Scorpions
Strength: 20’ to find 1RM Deadlift
WoD: 4 RFT
5 row pulls at or under Sub 1:30/1:40 per avg 500m Row a) 1:40/1:50 b) 1:50/2:00 (to count, a pull must end with the computer at or under the designated average. Note: It doesn’t have to start there, just finish with it registering at the designated average.)
2 Rope Climbs a/b) 6 Rope Progressions c) 2 Rope Progressions
15 Box Jumps c) Step ups
MOB: Roll Posterior Chain and Lats / Mash Achilles