WOD - Nov 5, 2018

A1. Front squat - 4x4
A2. DB bent over row - 8/side @ 33X1 x4
+
EMOM 20
Min 1 - 15 DB thrusters @ 50/35#
Min 2 - 10 Box jump overs or step up + overs @ 24/20”
Min 3 - 1 min Plank
Min 4 - Rest

Sport -
A. Snatch - build to heavy single
B1. False grip hang from rings - 20 sec. x3
B2. Ring support hold - 20 sec. x3
B3. Bottom of ring support hold - 10 sec. x3
C. 3 Rounds
25 Wallballs @ 20# 10/9ft
10 Strict HSPU