WoD for September 30, 2013

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

Strength: 15’ to find 3RM Sumo-deadlift

WoD: 16’ AMRAP

20 DUs a/b) 60 Singles c) 20 Singles
10 SDHPs (75/55) a) 65/45 b) 55/35 c) <=35 Sand Bag carry to close curb (straight out back bay) MOB: Roll Posterior and calves / Lax Shoulders

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