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WOD 111213: Max Effort Sprints


Strength Front Squats 8@65% 6@70% 4@75% 3@80% WOD 3 Min AMRAP ME Row for Cal 1 Minute Rest 3 Min AMRAP ME Double Unders 1 Minute Rest 3 Minute AMRAP ME Jumping Ball Slams (30/20) NOVEM Bootcamp WOD 1 10 Minute AMRAP 10 Goblet Squats 20 Singles 10 Med Ball Cleans WOD 2 4 RFT

Strength

Front Squats

8@65%

6@70%

4@75%

3@80%

WOD

3 Min AMRAP

ME Row for Cal

1 Minute Rest

3 Min AMRAP

ME Double Unders

1 Minute Rest

3 Minute AMRAP

ME Jumping Ball Slams (30/20)

NOVEM Bootcamp

WOD 1

10 Minute AMRAP

10 Goblet Squats

20 Singles

10 Med Ball Cleans

WOD 2

4 RFT

30 Sec Plank

20 V-Ups

30 Sec Plank

20 Situps

30 Sec Plank

20 Leg Lifts

2013-11-12 10.08.35

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Example Patterns

demo demo demo demo demo demo demo demo demo demo