WoD for November 23rd, 2016

Group: 3 in 3
Russian Twists
Air Squats
Light KBS

MOB: Wrists and Shoulders

WoD: 18’ AMRAP

25cal Row
12 Thrusters (100/70) a) 75/55 b) 55/35
9 KBS (1.5/1.0) a) 1.0/.75 b) .75/.5

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

MOB: Roll Posterior and Quads

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