WoD for November 7th, 2016

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

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