WoD for October 28th, 2016

Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions

Review: Push Press

Strength: 15’ to find 3 x 5 Push Press (from rack) @ 70%

WoD: For Time: 21 – 15 – 9

Calorie Row
Push Press (115/80) a) 95/65 b) 75/55
Flutter Kicks (L+R = 1)

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

MOB: Roll Posterior Chain / Lax Shoulders

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