WoD for November 2nd, 2016

Group: 3 in 3
Abmat Sit-ups
Jumping Jacks
Air Squats

MOB: Shoulders and Wrists

Strength: 15’ to find a 3 x 5 @60-70% of Front Squat

WoD: 15’ AMRAP

We’ll be celebrating Diwali today, a 5-day Hindu Tradition just ended honoring Good over evil and Light over Dark.

5 Pull-ups (the good) a/b) Banded or ring rows
5 T2B (the evil) a/b) High Knees
5 Box Jump (the Light) (24”/20”) a/b) Step ups
5 Thruster (the Dark) 95/65 a) 75/55 b) 55/35

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

MOB: Roll it all

Leave a Reply

Your email address will not be published. Required fields are marked *