WoD for October 17th, 2016

Group: 3 in 3
Air Squat
Russian Twists
HR Push-ups

MOB: Wrists and Shoulders

Strength: 15’ to find 3 sets of 5 Thrusters for heaviest load (from rack) for load. Count lightest of the 3 sets if they aren’t all the same weight…

WoD: For time 21-15-9

AAB calories
Push-ups

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

MOB: Roll Quads / Lax Pecs and Shoulders

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