WOD 11/1

A. 10:00 EMOM
Min 1 – 3 Tempo Front Box Squat @ 40-50% of max FS
Min 2 – 5 Strict WTD Pull-up
*Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat

B. 5 Rounds
12 KBS @ 32 / 24 / 16
40 DUs

Optional ‘Cash Out’:
3 Rounds
100m dumbbell farmer carry
10 burpees

“A smile is happiness you’ll find right under your nose.”- Tom Wilson