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WoD for January 2nd, 2016

0930 WoD
Group: 3 in 3
Push-ups
Air Squats
Jumping Jacks
MOB: “Deck of Cards”
Spades = Wall Balls
Hearts = DUs
Clubs = Sit-ups
Diamonds = Hand Release Push-ups
Jokers = 5 “heavy” deadlifts
MOB: Roll Posterior and Quads / Lax pecs and shoulders

10:30 Class
Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions
MOB: Lax Ball to Plantar
Review: Air Squat and Deadlift
WoD: For Time
Level 1 Benchmark: 200m Run, 3x Cindy, 200m Run
Level 2 Benchmark: 200m Run, 5x Cindy, 200m Run
Level 3 Benchmark: 400m Run, 5x Cindy, 400m Run
MOB: Roll quads/lats, Lax Pecs/Shoulders

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