WOD | NOVEMBER 21, 2014

WOD:

Strength: 3 Second Pausing Front Squat - 5RM

MetCon: For Time

800m Run/Row 

50 x Pull-up 

800m Run/Row

COMPETITOR'S WORK:

Strength: 

   A.) Build to Heavy...

        High Hang Clean + Hang Clean

MetCon:

   A.) 16min AMRAP

        1 x Tire Flip 

        2 x Muscle Up

        3 x Burpee to 12" Target

        *Target is 12" above outreached arm