WoD for October 7th, 2016

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

WoD: 15’ AMRAP

400m Run
30 Mountain Climbers (L+R=2)
50 Flutter Kicks (L+R=2)

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

MOB: Roll Posterior Chain / Mash Achilles

Leave a Reply

Your email address will not be published.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