WoD for October 12th, 2016

Group: 3 in 3
Handstand Holds
3 Pull-ups
Agility Ladder (Coach’s choice)

Strength: 500m Row For Time, Rest for 10 minutes…

WoD: 14’ AMRAP

200m Run
2 Rope Climbs
8 HSPU

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

MOB: Roll Posterior Chain / Mash Achilles / Lax Shoulders

Leave a Reply

Your email address will not be published.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