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