WOD For November 21

Metcon (No Measure)

EMOM9 1 Tempo Front Squat Tempo: 5 Seconds Down 2 Second Pause Aggressively Stand Building from 60-68%

Singled Out (AMRAP - Reps)

3 Rounds 1 Min: Wallball 1 Min: Alt DB Snatches 50/35 1 Min: Box Jumps 1 Min: Single Arm DB C&J (5 Per Side at a time) 1 Min: Cal Row or Cal Bike 1 Min: Rest Choose a weight you can get 15-20 reps at each section

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