WoD for November 9th, 2016

Group: 3 in 3
3-5 Pull-ups
Air squats (you’ll thank me)
Sit-ups

Strength: 15’ to Find a 1RM Heavy Weighted Pull-up

WoD: For Time 21-15-9

AAB for calories
Pull-ups

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

MOB: Roll Quads and Lats

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