Team WoD for September 23rd, 2017

Group: Coach’s Prerogative… Field Day maybe?

WoD: 15′ 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):

Score = total AAB for calories While partners rotate through the following:

15 Box Steps ups or jump
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 step ups/jumps. Then switch, #1 does the pull-ups. When #1 is done, then 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 box 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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