Every 3 Minutes Complete 4 Pause Front Squats for 5 Sets
*2-3 Second Pause in the Bottom of Squat, NO Bouncing out of the bottom today
*Please share the racks


Black/Blue/Grey WOD

“1st and 10”

As Many Rounds As Possible in 15 Minutes of:
75 Double Unders (35 DU’s) (150 Singles) (75 Singles)
15/10 Strict Pull-Ups (Strict with Bands) (Ring Rows)
15 Shoulders-to-Overhead (135/85) (95/65) (65/45) (45/35)

November CoolBoard

***Make some goals for yourself for November

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