WoD for October 27th, 2016

Group: 3 in 3
Air Squats
Inch Worms
Russian Twists

Strength: 15’ to find a 20RM Back Squat. You read that right.  You should be looking at something in the 45-60% range of your 1RM. “Test” loads doing 7 to 8 to 10 at lighter weights and doing your best to extrapolate to what you think you can get a set of 20 of!  If coach asks you to drop it, drop it…

WoD: “Blame Kyla” 7’ AMRAP

10cal AAB Rx) use only 1 arm to push/pull a/b) Use both arms Comp) Legs only
10 One-arm KB Snatches (1.5/1.0) a) 1.0/.75 b) .75/.5 (from ground or swinging)

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

MOB: Roll Posterior Chain / 3’ Screaming Pigeons each leg

Leave a Reply

Your email address will not be published. Required fields are marked *