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WOD 100113: Wake Up Wake Up It’s The First Of The Month


CrossFit Novem: Strength WOD: Back Squats 6@75% 4@85% 3@90% Conditioning WOD: 8 Minute AMRAP 10 Toes Through Rings 10 Ground to Overhead (45/25) Rest 2 Minute 8 Minute AMRAP 10 Burpees 5 Front Squats (115/85) Novem BootCamp: WOD No. 1 “Claudia” 5 RFT 20 KB Swings 400m Run WOD No. 2 “Cashout” 3 Rounds 1

CrossFit Novem:

Strength WOD:

Back Squats

6@75%

4@85%

3@90%

Conditioning WOD:

8 Minute AMRAP

10 Toes Through Rings

10 Ground to Overhead (45/25)

Rest 2 Minute

8 Minute AMRAP

10 Burpees

5 Front Squats (115/85)

Novem BootCamp:

WOD No. 1

“Claudia”

5 RFT

20 KB Swings

400m Run

WOD No. 2

“Cashout”

3 Rounds

1 ME Wall Sits

1 Front Planks

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