Group: 3 in 3
3-5 pull-ups (anyway)
In-place Lunge
Jumping Jacks
MOB: Spidermans
WoD: 16’ AMRAP
10 C2B a) Pull-ups b) Banded or Ring Rows
40’ Walking Lunge
10 Box Jumps (24/20)
40’ Walking Lunge
Cash Out: 3 x 10 Evil Bars (or FloorWipers if the shoulders aren’t feeling it)
Coach’s Notes: Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.
MOB: Roll Lats / Mash Achilles / Lax Glutes