Group: 3 in 3
Russian Twists
Air Squats
Light KBS
MOB: Wrists and Shoulders
WoD: 18’ AMRAP
25cal Row
12 Thrusters (100/70) a) 75/55 b) 55/35
9 KBS (1.5/1.0) a) 1.0/.75 b) .75/.5
Coaching Notes: Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.
MOB: Roll Posterior and Quads