Thursday, 11/15 WOD

Strength:
Front Squat
Every 2 Min. 5 Reps @ 70% of 1RM for 5 Rounds
WOD:
7RFT:
-7 Toes to Bar
-9 Sumo Deadlift High Pull, 75/55lb
-11 Wall Ball, 20/15lb to 10/9’
Modify: Knee Raises, Less wt
Scale: 3-5RFT
50+: 16/12lb
60+: Knee Raises, 65/45lb, 14/10lb
Competition: 95/65lb, 30/20lb
Endurance: 10RFT
Time Cap: 20 Min.