WoD for November 3rd, 2016

Group: 3 in 3
In-Place Lunge
Inch Worms
HR Push-ups

Strength: 400m Sprint for Time

WoD: 5 RFT

500m Row
15 HR Push-ups
24 Walking Lunges (L+R=2)

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

MOB: Roll Posterior Chain / Lax Chest, shoulders, and Glutes

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