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WoD for Friday, July 17th, 2015

Group: Zombies
Butt Kickers
Side Shuffles
Flamingos
10 Bird Dogs
10 Scorpions

Technique: Rope Climbs

WoD: 4 RFT

100 Flutter Kicks (L+R = 2)
Sandbag Carry to far curb (70/30)
40 DUs (120 Singles)
n* Rope Climb  a/b) x3 Rope progressions

*Where n = your current round. On the 1st round, do one. 2nd round, do two, etc…

Cashout: Work on Turkish Get-ups – Work up to a heavy single on both arms

MOB: Roll Posterior Chain / Mash Achilles

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