WOD 090413: Make It Pretty

CrossFit Novem: Strength WOD: Hang Cleans 2-2-2-2 ONLY GO UP ON WEIGHT IF FORM LOOKS GOOD Conditioning WOD: 1 Minute Planks Then 3 Minute AMRAP 4 Pistols 8 Ring Dips – 1 Minute Rest – 1 Minute Planks Then 3 AMRAP 4 Strict Pullups 8 Burpees Novem BootCamp: WOD No.1 10 Minute AMRAP 10-9-8-7-6-5-4-3-2-1 DB …

CrossFit Novem:

Strength WOD:

Hang Cleans

2-2-2-2

ONLY GO UP ON WEIGHT IF FORM LOOKS GOOD

Conditioning WOD:

1 Minute Planks

Then

3 Minute AMRAP

4 Pistols

8 Ring Dips

– 1 Minute Rest –

1 Minute Planks

Then

3 AMRAP

4 Strict Pullups

8 Burpees

Novem BootCamp:
WOD No.1

10 Minute AMRAP

10-9-8-7-6-5-4-3-2-1

DB Thrusters

Burpees

If you are done before 10 Minute Cap go again!

WOD No.2

For Time

50 Air Squats

50 Pushups

50 Situps

50 Ring Rows

10 Minute CAP