WOD, 14 Nov

Warm-up:
100 Double-Unders/50 Attempts/200 Singles, Dynamic Stretches, then:

As a group:
Front Squat
3-3-3-3-3 @ 80% 1RM
(Rest 2-3 min between rounds)
then:

WOD:
3 rounds for time of:
Run 400 meters
30 Overhead squats, @ 35% 1RM
21 Pull-Ups