WoD for November 4th, 2014

Group: 3 in 3
5 Wall Balls
Handstand Holds
Jumping Jacks

Strength: 3 x 3 Front Squat @ 75% (2 Minute Rest between sets)

WOD: 5 RFT

1 Rope Climb a/b) 3 Rope Progressions c) 1 Rope Progression
5 Front Squat (from Rack) (155/105)  a) 135/95  b) 95/65
5 HSPU a) 1 abmat ROM b) bands c) box
5 Goblet Squat (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd
15 DUs a/b) 45 Singles c) 15 Singles

MOB: Roll Quads / Lax Shoulders / Mash Achilles

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