WoD for March 14th, 2017

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

Strength: 15′ to complete 2 x 5 @ 70% of your 1RM Bench Press

WoD: 15’ AMRAP

9 Deadlifts (155/110) a) 135/95 b) 95/65
12 Push-ups a/b) Wormy or Knees
15 Box jumps (24″/20”) c) < Rx MOB: Roll Posterior Chain / Lax Shoulders and chest / Mash achilles

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