Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions
Strength: Row 1000m For Time
Review: KB Cleans
WOD: For time*
1000m Row, then
5 RFT of:
5 KB Cleans with each arm (1.5/1.0) a/b) Less
30 abmat Sit-ups Comp) 15 GHDs
10 Ring Dips a/b) Banded or from Box
Then
500m Row
*At 3 different times in the WoD, complete a Tsunami Ropes (10 Side to Side, 10 Up down (together), 20 Up Down (10 with each arm)
MOB: Roll Posterior / Stretch Abs / Lax Pec and Shoulder insert along with Shoulder