Team WoD for November 19th, 2016

Group: 2 Rounds of 5 Pull-ups, 10 Push-ups, and 15 Air Squats

WoD: 18’ AMRAP

In teams of 2 or 3, one teammate is always on the bike while the other teammate is doing one of the following (in order):

AAB for calories While partners rotate through the following:

15 Pull-ups
20 In-place Lunges
15 Ring Push-ups

Coaching Notes: On 3-2-1-Go, #1 starts pedaling the bike for calories while #2 completes 15 pull-ups. Then switch, #1 does the pull-ups. When #1 is done, they go back to the bike and #2 heads to do the in-place lunges. Once BOTH have finished the push-ups, go back and start on the pull-ups again…

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

MOB: Roll Quads, Posterior, Lats/ Lax Glutes and Pecs

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