WOD 11/28

A. 21:00 EMOM
Min 1 – 2 Tempo Front Box Squat @ 65-75% of max FS
Min 2 – 4 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
7 hang power snatch  95lb / 65lb  / 35lb)
7 Overhead Squat (same)
14 Box jump ( 24” / 20” / 12”)
*15:00 Cap
*time recorded

Optional ‘Cash Out’:
3 Rounds
50m farmer carry
15 burpees

Scaling Guide: 7 – 11 min, about 1:45 per round. Scale Up: 115/75lb bar

“Follow your passion, be prepared to work hard and sacrifice, and, above all, don’t let anyone limit your dreams.” -Donovan Bailey