WoD for November 11th, 2015

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

MOB: Lax to Plantar

WoD: For Time

Run 400m
Rest 90 seconds
Run 200m
Rest 90 seconds
Run 400m
Rest 90 seconds
Run 200m
Rest 90 seconds
Run 400m
Rest 90 seconds
Run 200m

Score = total time to complete (incl rest times, so hustle to get to your rest!)

MOB: Roll Posterior Chain and IT Bands / Mash Achilles

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