Team WoD for November 28th, 2018

Group: 3 in 3
In-place Inch worms (no push-up)
Partner Medball twists
In-place Lunge

Strength: 15’ to complete 3 x 5 Back Squat at 60-75% of your 1RM. 2.5 Minutes rest between sets.

WoD: Team WoD for time.

In teams of 2 or 3, break up the following total amount work as you like:

1000m Row
80 WBS (20/14) (10/9) a) 14/12 b) 12/10
750m Row
60 WBS
500m Row
40 WBS

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

MOB: Roll quads and Posterior

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