WoD for October 7th, 2015

Group: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions

Strength: 15’ to find 5 RM Deadlift

WoD: 16’ Alternating EMOM

175m (men)/150m (women) Row
Box Jumps (24”/20”)

Score = Total number of Box Jumps

MOB: Roll Posterior Chain / Mash Achilles

Leave a Reply

Your email address will not be published. Required fields are marked *