11/14/22

Every 2 Minutes Complete 2 Pause Front Squats for 7 Sets
*2-3 Second Pause in Bottom
*Please share the Racks

Then…..

Black/Blue/Grey WOD

“Cosmos”

3 Rounds For Time:
21 Thrusters (95/65) (65/45) (45/35)
21 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
21 Pull-Ups (with Bands) (Ring Rows)

¬†November “Cool” Board

***Make some goals for yourself for November

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