WOD 11/17

A. 14:00 EMOM
Min 1 – 1-2 Tempo Front Box Squat @ 55-65% of max FS
Min 2 – 3-5 Supine Ring Rows
*Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat

B. Fran
21-15-9
Thrusters @ 95 / 65 / 45
Pull-ups
*time recorded
*12:00 Cap

Optional ‘Cash Out’: 4 min max Cal row or Airdyne

Scaling Guide: 3 – 8 minutes (12 minute cutoff)

“You can’t cross the sea merely by standing and staring at the water.”- Rabindranath Tagore