WoD for November 30th, 2016

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

Strength: 1000m Row for Time

MOB: 7’ AMRAP (WoD 12.1 of the CrossFit Open)
Burpees to bumper (45/25)

MOB: Posterior chain, achilles

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