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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