WOD 11/11

A. 12:00 EMOM
Min 1 – 2 Tempo Front Box Squat @ 45-55% of max FS
Min 2 – 4 Strict WTD Pull-up
*Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat Same weight as Monday

B. 5 rounds
10 DB hang power cleans  40-50 / 20-30 /15
15 butterfly AbMat sit-ups
15 box jumps 24” / 20” / 12”
*15:00 Cap

Scaling Guide:
– 7 – 11 minutes, about 1:45 per round.

“There is no respect for others without humility in one’s self.” – Henri Frederic Amiel