WoD for October 2, 2013

Warm up: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions

Technique: Rowing

WoD: For time + reps (15 min cap):

Row 3K (Men) /2.5K (Women)
AMRAP DU’s in the remaining time (A/B/C) Singles / 3

Cash out: 15 T2B / KTE / High Knees (unbroken, if possible)

MOB: Roll Posterior Chain / Calves

Coach’s Tip: This should leave you about 3 minutes to do as many DUs/Singles as you can. At least you’ll only row for 15 minutes today! Better than running it!

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