WoD for December 9th, 2016

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

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