WoD for November 16th, 2016

Group: Agility Ladder

Strength: 15’ to find a 4RM Back Squat (Anything over 82.5% of your 1RM is a PR today!)

WoD: 4 RFT

400m Run
40 Air Squats

Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.

MOB: Roll Quads, Posterior, IT Band

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