WoD for November 14th, 2016

Warm-up: 3 in 3
Air Squats
Handstand holds (or planks)
Flutter Kick

MOB: Deep Dislocates

Review: Overhead Squat (OHS)

Strength: 15’ to Find 3RM Overhead Squat

WoD: 10’ AMRAP
3 OHS (95/65) a) 75/55 b) 65/45 c)

3 C2B  a) Pull-ups  b) Banded or ring rows


6 C2B


9 C2B

Keeping add 3 reps every “round”

Score = total reps

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

MOB: Roll Quads / Lats, Lax Shoulders

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