WOD 11/22

A. 15:00 EMOM
Min 1 – 3 Tempo Front Box Squat @ 55-65% of max FS
Min 2 – 5 Strict WTD Pull-ups
Min 3 – Rest
*Sets across on pull-ups, :02 down, :03 seconds on the box, accelerate up on Front Box Squat

B. 4 Rounds
8/ arm  Dumbbell Snatches  @ 40-50 / 20-30 / 15 (one hand, alternate R/L as desired)
8 / Leg Box Step-ups @ 24/20/12
10 Burpees
40 Double Unders

*Time recorded

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