Group: 3 in 3
Air Squats
Push-ups
3-5 Pull-ups
MOB: Wrists and Shoulders
Strength: 15’ to find 3RM Thruster (from rack)
WoD: For time
50 DUs a/b) 150 Singles
40 Pull-ups a/b) Banded c) Ring Rows
30 Ring Dips a/b) Banded or Bench
20cal/17cal AAB
10 Thrusters (115/80) a) 95/65 b) 75/55
Coaching Notes: For some of you, your shoulders or chest/triceps may not be able to take this load from the rest of the week’s work, let coach know and we’ll make suitable substitutions or at least scale appropriately. Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.
MOB: Roll Quads and Lats / Mash Triceps / Lax Chest