WOD 081615: All the skillz…

CrossFit Novem: Skill: 12 Minute EMOM (4 Rounds) Wall Walk – Nose Touching x 10/10 shoulder touches Ring Pull Ups x 6-8 reps Dragonflies ~1:50 x 10 reps (off the base of the pull up rig.) Conditioning: 5 RFT 400 Meter Run 10 Toes To Bar 20 Wall Ball Shots (20/14#) 10 Ft. Novem BootCamp: …

CrossFit Novem:

Skill:

12 Minute EMOM (4 Rounds)

• Wall Walk – Nose Touching x 10/10 shoulder touches
• Ring Pull Ups x 6-8 reps
• Dragonflies ~1:50 x 10 reps (off the base of the pull up rig.)

Conditioning:

5 RFT

400 Meter Run

10 Toes To Bar

20 Wall Ball Shots (20/14#) 10 Ft.

Novem BootCamp:

WOD 1:

3-6-9-12-15

SL Back Lunge (per side)

15-12-9-6-3

Lateral Box Step Overs

*50 Singles or Doubles b/w every round (end on 3 Step Overs)

WOD 2:

10 Min Alternating EMOM

Buy In A: 250 ft Sprint

Rest of A: Sit Ups

Buy In B: 5 Push Ups

Rest of B: X Sit Ups

Novem Barbell Club:

Front Squat 5 x 2 @ 90%

Snatch – Work up to a Heavy Single or 85%

Clean & Jerk – Work up to a Heavy Single or 85%