WoD for September 9th, 2016

Group: 3 in 3
Air Squats
Inch worms with a push-up
“Candlesticks”

MOB: 4’ of Hip Openers

WoD: 14’ AMRAP

15 Deck Squats a/b) augmented with dumbbells or crash pads
40’ Bear Crawl a/b) crab walks c) Lunges
15 Ring Push-ups a) Hand Release Push-ups b) Push-up of your choice
30 Flutter Kicks (L+R = 2, or 15 each leg)
40’ Bear Crawl a/b) crab walks c) Lunges

Coach’s Notes: Keep this moving! Paces the squats and break up the push-ups as necessary. Anybody notice anything funny about this week’s programming? Any guesses to what might be starting next week?

MOB: Roll Posterior and Quads/ Mash Triceps

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