WoD for March 1st, 2016

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

Strength: 10’ EMOM
ODD Minute: 5 Deadlift at 275/190 a) 225/155 b) 185/130
EVEN Minute: 10 T2B a/b) High knees

WOD: 10 minute AMRAP of:

This is Open WoD 13.2.  Enjoy!

5 Shoulder to overhead, 115 / 75 lbs a) 95/60 b) 75/35
10 Deadlift, 115 / 75 lbs a) 95/60 c) 75/35
15 Box jump, 24 / 20 inch a) 24”/20” b) <= 20”/16” (Step ups are OK and still Rx)

MOB: Roll Posterior / Mash Achilles

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