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WOD 080713: Thrustering It Up


CrossFit Novem: Strength WOD: Thrusters 8 x @ 65% 6 x @ 75% 4 x @ 80% 3 x @ 85% Conditioning WOD: 10 Minute AMRAP 5 Hang Power Snatches (95/65#) 250 Meter Run 10 Goblet Squats (24/16kg) Novem BootCamp: WOD No. 1 12 Minute AMRAP 12 OHWL 20 Sit Ups 12 Squats w/ plate

CrossFit Novem:
Strength WOD:
Thrusters
8 x @ 65%
6 x @ 75%
4 x @ 80%
3 x @ 85%

Conditioning WOD:
10 Minute AMRAP
5 Hang Power Snatches (95/65#)
250 Meter Run
10 Goblet Squats (24/16kg)

Novem BootCamp:
WOD No. 1
12 Minute AMRAP
12 OHWL
20 Sit Ups
12 Squats w/ plate

WOD No. 2

4 Rounds For Time

400 Meter Run w/ Plate

10 Toes Through Rings

30 Singles/Double Unders

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