WoD for October 13th, 2016

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

MOB: Lax Plantar

Review: Efficient Rowing Technique

WoD: For time:

5000m (men) / 4500m Row (ladies) a) 4000m/3600m b) 3000m/2000m

Coach’s Notes: Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.

MOB: Roll Posterior Chain

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