WOD 11/14

A. 14:00 EMOM
Min 1 – 1 Tempo Front Box Squat @ 45-55% of max FS
Min 2 – 3 Strict WTD Pull-up
*Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat try to increase FS weight by 5-10% of last week.

B. 4 Rounds
200m Run
7 Box Jumps @ 24 / 20 / 12
15 Wall ball @ 20lb/10ft / 14lb/9ft* / 10lb/8ft
*times recorded
*15:00 Cap

Optional ‘Cash Out’:
3 rounds
50m overhead plate carry
20 cal row

“If you believe in yourself and have dedication and pride – and never quit, you’ll be a winner. The price of victory is high but so are the rewards.”- Paul Bryant