Group: Agility Ladder
MOB: Deep Dislocates
Review: OHS
Strength: 15’ to Find 3RM OHS
WoD: 12’ AMRAP
50’ OH Weighted Lunge (45/25) a) 35/15 b)25/10 Comp (70/50 bar or axle)
50 Double Unders a/b) 150 Singles
Coach’s Notes: Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.
MOB: Roll Quads / Lax Shoulders and Glutes / Mash Achilles