WoD for January 17th, 2017

Warm up: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions

Strength: 15’ to complete 3 x 5 @ 65% of 1RM Deadlift

WoD: 5 RFT

200m Run
10 WBS
15 Push-ups
20 Abmat Sit-ups

MOB: Roll Posterior and Quads / Mash achilles

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