WoD for September 20th, 2016

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

Review: Rope Climbs

WoD: For Time

400m Run
5 Rope Climbs a/b) x3 progressions
2 x 20’ Prowler Push (90/65) a) 75/55 b) 55/35
4 Rope Climbs
400m Run
3 Rope Climbs
2 x 20’ Prowler Push
2 Rope Climbs
400m Run
1 Rope Climb

Coach’s Notes: This is a grinder. Keep your pace consistent and the rests between climbs manageable, but not overly long.

MOB: Roll Posterior and Lats

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