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WOD 071015: Lunging toward the weekend


CrossFit Novem: Conditioning: 20 Min AMRAP 10 Hang Power Sntaches (95/65#) 50 Ft KB Racked Lunges (24/16kg) 10 Ring Dips   Cash Out: 7 Rounds 100 Meter Sprints Novem BootCamp: WOD 1: 10 Min AMRAP 10 Slam Balls 10 Wall Ball Sit Ups 10 Plank K2E (1,1,2,2,3,3…) WOD 2: 10 Min AMRAP 10 Ring Pikes

CrossFit Novem:

Conditioning:

20 Min AMRAP

10 Hang Power Sntaches (95/65#)

50 Ft KB Racked Lunges (24/16kg)

10 Ring Dips

 

Cash Out:

7 Rounds

100 Meter Sprints

Novem BootCamp:

WOD 1:

10 Min AMRAP

10 Slam Balls

10 Wall Ball Sit Ups

10 Plank K2E (1,1,2,2,3,3…)

WOD 2:

10 Min AMRAP

10 Ring Pikes

10 SSD Knee Tucks

250 m Run

Cash Out

3 Rounds

10 DB Bi Curls/Hammer Curls

10 DB Single Arm Bi Curls w Iso Hold

10 Single Arm w Iso Hold (other side)

10 DB Bi Curls/Hammer Curls

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