WOD 050113: I Got Five On It

Strength WOD: Deadlift 3-3-3-3 * finding a new 3RM Conditioning WOD: 5 Minute AMRAP 10 Toes To Bar 10 Single Arm KB Snatches (24/16kg) – 1 Minute Rest – 5 Minute AMRAP 10 Walk Outs 10 Thrusters CrossFit Novem BootCamp: WOD No. 1: 2 Rounds For Time 400 Meter Run 40 Squats 30 Sit Ups …

Strength WOD:
Deadlift

3-3-3-3

* finding a new 3RM

Conditioning WOD:

5 Minute AMRAP

10 Toes To Bar

10 Single Arm KB Snatches (24/16kg)

– 1 Minute Rest –

5 Minute AMRAP

10 Walk Outs

10 Thrusters

CrossFit Novem BootCamp:

WOD No. 1:

2 Rounds For Time

400 Meter Run

40 Squats

30 Sit Ups

20 Push Ups

10 Jumping Pull ups

5 Box Dips

WOD No. 2

4 Minute AMRAP

5 Plate Burpees

5 Lateral Hops

– 1 Minute Plan Holds –

6 Minute AMRAP

10 Ground To Over Head w/Plate

10 Squats W/ Plate