WOD 101515: Working through the grind

CrossFit Novem: Conditioning: 24 Minute Alt EMOM A) 3 legless rope climbs B) 8/8 Alt Pistols C) 30 UB Double Unders D) 10 HSPUs Novem BootCamp: 4-5 Min Intro to Pistols Using Jessi’s progressions to find a good modification and get everyone set up and comfortable WOD 1: 10 Min AMRAP 3/3 Pistols or 6 …

CrossFit Novem:

Conditioning:

24 Minute Alt EMOM

1. A) 3 legless rope climbs
2. B) 8/8 Alt Pistols
3. C) 30 UB Double Unders
4. D) 10 HSPUs

Novem BootCamp:

4-5 Min Intro to Pistols

Using Jessi’s progressions to find a good modification and get everyone set up and comfortable

WOD 1:

10 Min AMRAP

3/3 Pistols or 6 Gobbies

5/5 DB Snatch

5 SSD Knee Tucks

WOD 2:

10 Min AMRAP

3/3 Step Up + Back Lunge

5 DB Thrusters

30 Singles or Doubles

Novem Barbell Club:

30 min free / squat time

High Hang Sn doubles – work to max for the day.

Bench Press – 3×8 RPE 8.5