WoD for November 28th, 2016

Group: 3 in 3
Handstand Hold
3 – 5 Pull-ups
Air Squats

Strength: 15’ to complete 4 x 4 @ 70% of 1RM Back Squat

WoD: For Time

1.2mi/1.0mi AAB, THEN

3 RFT of:
10 Pull-ups Comp) 3 Bar Muscle Ups
7 HSPU a/b) Strict Press (from rack) or Banded (see coach for proper weighting)
25 Air Squats Comp) 8 Alternating Pistols

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

MOB: Roll Quads and Lats / Lax shoulders

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