Group: Agility Ladder
Strength: 15’ to find 3 x 3 @ 85% of 1RM Bench Press
WoD: 10’ AMRAP
2 Rope Climb a/b) x3 Progressions
15 Push-ups a/b) Wormy
20 Box jumps (24”/20”) c) 20/16
Coach’s Notes: Compare to November 6th, 2015. Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.
MOB: Roll Posterior/Lats, Lax Pecs and Shoulders