WoD for October 24th, 2016

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

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