WoD for November 21st, 2016

Group: Bergener Power Clean

Strength: 15’ to complete 3 x 3 Bench Press @ 80-85% of 1RM

WoD: 5 RFT (15’ Time Cap)

10 Power Cleans (135/95) a) 115/80 b) 95/65
15 Wall Balls (20/14) (10/9) a) 14/12 b) 12/10
50 Flutter Kicks (L+R=2)

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

MOB: Roll Posterior and Quads / Lax Pecs and Shoulders

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