Wod For December 13th, 2016

Group: 3 in 3
3-5 Pull-ups
Handstand Hold / Plank
Air Squat

MOB: Deep Dislocates

Review: (in circle) OHS

Strength: 15’ to find a 3RM OHS

WoD: 21 – 15 – 9 (15’ Cap)

OHS (95/65) a) 75/55 b) 55/35
C2B a) Pull-ups b) Banded Pull-ups

Coaching Notes: Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.
MOB: Roll Quads and Lats / Lax Shoulders

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