WoD for October 5th, 2016

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

MOB: Lax To Plantar

Technique: Sumo Deadlifts

Video: Our Basic Movements Explained

Strength: 3 x 3 Sumo Deadlifts @ 60-70% of 1RM Deadlift

WoD: 10’ AMRAP

250m Row
15 Abmat Sit-ups

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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