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WoD for July 23rd, 2015

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

WoD: For Time, 35’ Time Cap

800m Run
25 MedBall Over Shoulder  (20/14) a) 14/12 b) 12/10
25 Box Jump Overs (24/20) Steps ups OK
25 C2B a) Pull-ups b) Banded c) Ring Rows
50 WBS (10/9) (20/14) a) 14/12 b) 12/10
25 C2B a) Pull-ups b) Banded c) Ring Rows
25 Box Jump Overs (24/20) Steps ups OK
25 Ground Over Shoulder Sandbag (70/30) a/b) Less

MOB: Roll Posterior Chain and Quads / Mash Shoulders

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