WOD: Monday 11/09/2017

**LAST CHANCE - TEE'S & MUSCLE TANKS PRE-ORDER - HERE**

**CrossFit Senior Teens @ 4.15pm**

Four sets of:
Front Squats x 6-8 reps (3 Sec Descent)
Rest 45 seconds
Single-Arm Dumbbell Row x 8 reps each arm
(pull the dumbbell to your hip, not your chest)
Rest 45 seconds

then:

For time:
500m Row
50 Wall Balls
50 Push-Ups
500m Row

Post weights and times to comments.