Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions
Strength: 10’ to complete 3 x 5 Strict Press @ 70% of 1RM
Review: Rope Climbs
WoD: 14’ AMRAP
40’ Farmer’s Pinch (35/15) a/b) less
75m Sled Drag (far curb and back) (65/45) a/b) less
40’ Farmer’s Pinch (35/15)
3 Rope Climbs a/b) 12 Rope Progressions
Coach’s Notes: Grinder WoD. Try to use your legs as much as you can on the rope climbs, or you going to spend too much time looking up at the rope!
MOB: Roll Posterior Chain and lats / Lax Shoulders / Mash Achilles