WoD for October 20th, 2016

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

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