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