WOD: November 8th, 2017

Front Rack Lunges 3×10

Front Rack Lunges for load (Ascending in weight):
#1: 10 reps
#2: 10 reps
#3: 10 reps

*Get in teams of 2-4, switching after each working set. Lift starts from the ground.

METCON

Fitness
AMRAP 15:
30 Double Unders
15 Ball Slams (10lbs)
30 Double Unders
15 Knee Raises

Scaled
AMRAP 15:
30 Double Unders
15 Ball Slams (14/10lbs)
30 Double Unders
15 K2E

RX
AMRAP 15:
30 Double Unders
15 Ball Slams (20/14)
30 Double Unders
15 Toes to Bar

Accessory/ROMWOD

1.
Accessories, 3 ME Sets
Strict HSPU
Strict pull ups

*Score you lowest set of reps for both movements

2.
ROMWOD