WoD for January 19th, 2017

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

MOB: Front Rack

Strength: 15’ to Find 1RM Front Squat

WoD: Death by Meters

Run 10m the first minute, 20m (2 lengths) the second, 30m the third, etc. Continue until you cannot do the specified number. One foot must pass cleanly past the cone. No need to touch the floor today. That’s just silly.

MOB: Roll Posterior and Quads / Mash Achilles

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