WoD for November 13th, 2018

Group Warm-up
3 Rounds NFT of:
16 light Wallballs
12 Ring Rows
200m Ski Erg

Strength
DEAD STOP FRONT SQUAT (1 EVERY 30 SECONDS FOR 6′)
from the Rack: Every 30 seconds, for 6 minutes (12 total reps):
Dead-Stop Front Squat x 1 rep @ 70% 1RM

Daily WoD
5RFT: AAB / FRONT SQUAT / BOX JUMPS
10/8cal AAB
5 Front Squat (from floor) 135/95lb a) 115/80 b) 95/65
10 T2B a/b) High Knees

Mobility
2′ Each Leg, Screaming Pigeons

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