WoD for November 18th, 2016

Group: 3 in 3
Air Squats
Inch worms
Jumping Jacks

Strength: 15’ to complete:
1 x 5 1¼ Front Squats @ 60% of 1RM Front Squat
1 x 5 1¼ Front Squats @ 65%
1 x 3 1¼ Front Squats @ 70%
1 x 2 1¼ Front Squats @ 75%

WoD: 13’ AMRAP

20 DU a/b) 60 Singles
10 Goblet squats (1.5/1.0 pd) a) 1.0/.75 b) .75/.5
10 Burpees

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

MOB: Roll Quads, Posterior / Mash Achilles

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