WoD for November 1st, 2016 (Day of the Dead… lift)

Group: Zombies
Butt Kickers
Side Shuffles
10 Bird Dogs
10 Scorpions

Review: Deadlift

Technique: 15’ to work on your deficiencies (goats)

WoD: 12’ EMOM

Odd Minutes: 10cal AAB
Even Minutes: 7 Deadlifts (Touch n Go)
Score: Add bar load of successfully completed even minutes

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

MOB: Roll Posterior Chain and shoulders

Leave a Reply

Your email address will not be published. Required fields are marked *