Zombie Wod Saturday

Thanks to http://hopeforzombies.com/category/allies/ for the awesome picture

 

Saturday – Zombie Wod Open Gym 9:30am

Sunday – Re-Flex with special guest coach, Kari Lehman. She is a professional aeralist with Blue Lapis  Light.

Sunday 9am

Drop In: $12

Monthly: $45

Gold Unlimited: Included

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

50 n 50 ghd

Hand stand push ups for quality
5-5-5-5

 Warm up deadlifts

 Emom for 10 (scale as needed)

5 touch N go deadlifts 275,155 flat back!!
12 air squats.

Rest
100 doubles for time.

 MaD Mobi
Press ups
Pigeon
Hamstring up n over
Corner stretch

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