WOD: Thursday 17/11/2016

**CrossFit Senior Teens @ 4.15pm**

Four sets of:
Pause Front Squats x 6 reps (3 Sec in Bottom)
Rest 3 mins

All four sets should be heavy, working sets.

then:

Against a 10-minute running clock, complete the following:
Row 1000m
immediately followed by…
AMRAP of:
40 Double-Unders
30 Wall Balls (6kg/10kg)
20 Ring Dips

Post weights and rounds completed to comments.

CrossFit Senior Teens - It's a bright future for these legends!!