Group: 3 in 3
Air Squat
Russian Twists
HR Push-ups
MOB: Deep Dislocates
Strength: 15’ to find your 3RM OHS (from rack)
WoD: For time 21-15-9
AAB calories
Push-ups
Coach’s Notes: Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.
MOB: Roll Quads / Lax Pecs and Shoulders