WOD Nov. 22nd

“Perseverance is  the hard work you do after you get tired of doing the hard work you already did.”- Newt Gingrich

Strength Component: 5,5,5,5,5+ Front Squat

WOD: 3 rounds for time

200m run

10  burpee ball slams 20#

7   Sumo Deadlift High Pull 95/65#

3  15ft rope ascents

Core:  100 ab mat sit-ups