WoD for October 21st, 2016

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

Strength: 20’ to complete 5 x 5 @ 70% of 1RM Bench Press

WoD: 3 Round for Time (Cap 15 minutes)

400m Run
10 Shoulder To Overhead (115/80) a) 95/65 b) 75/55 Comp) 135/95
15 KBS (1.5/1.0) a) 1.0/.75 b) .75/.5 Comp) 2/1.5 pood

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

MOB: Roll Posterior / Lax Shoulders / Mash Achilles

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