WOD 11/14/2023

​Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike
10 Side Hip Circle Steps Left
10 Side Hip Circle Steps Right
10 Squats
Skill
Pistols - Use bands or One Leg Box Squats - 5 Mins
Lift
12 Min Ping Pong EMOM - start @40-50% Back Squat and Build Up!
Odd - 3 Front Squat
Even - 6 Back Squat
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WOD: 12 Min AMRAP (2012 CF Open Workout 12.4) 
150 Wall Ball - 14/10 L1, 20/14 L2 & L3
180 Single Unders L1, 90 Double Unders L2 & L3
30 Pullups L1, 30 C2B Pull Ups L2, 30 Muscle Ups - L3
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Extra Credit: For time - 2000 Meter Row