WOD 101913: That’s A Whole Lot Of Fox

CrossFit Novem: Team WOD: Teams of Two 50 Hang Snatches (75/55) 400m Run 50 Thrusters (95/65) 400m Run 50 Deadlifts (115/75) 400m Run Novem BootCamp: Teams of Three: WOD No.1 15 min. AMRAP: Person 1: 150 Meter Medball Run Person 2: 15 pushups Person 3: Squat hold (Rotate when runner returns, runner goes to pushups, …

CrossFit Novem:

Team WOD:

Teams of Two

50 Hang Snatches (75/55)

400m Run

50 Thrusters (95/65)

400m Run

50 Deadlifts (115/75)

400m Run

Novem BootCamp:

Teams of Three:

WOD No.1

15 min. AMRAP:

Person 1: 150 Meter Medball Run
Person 2: 15 pushups
Person 3: Squat hold

(Rotate when runner returns, runner goes to pushups, pushups go to hold, hold goes to run)

At 5 & 10 minutes, 5 burpees

WOD No.2

15 min. AMRAP:

Person 1: 10 wallball shots
Person 2: 6 step ups
Person 3: Plank hold

(Rotate when wallballs are complete, wallballer goes to step ups, stepups to hold, hold to wallballs)

At 5 & 10 minutes, 30 sec. hollow body hold

Cash out:

Bottom to Bottom Tabata Squats