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WOD 111315: Friday The 13th


CrossFit Novem: Stength: 12 Minute EMOM 1 Power Clean + 1 Push Jerk + 1 Split Jerk Conditioning: 12 Minute AMRAP laddering up by 3’s Cleans (135/95#) Ring Dips Novem BootCamp: WOD 1: 3 RFT 5 L SL RDL + Back Lunge 10 Wall Balls (10# or less at 10 ft) 5 R SL RDL

CrossFit Novem:

Stength:

12 Minute EMOM

1 Power Clean + 1 Push Jerk + 1 Split Jerk

Conditioning:

12 Minute AMRAP

laddering up by 3’s

Cleans (135/95#)

Ring Dips


Novem BootCamp:

WOD 1:

3 RFT

5 L SL RDL + Back Lunge

10 Wall Balls (10# or less at 10 ft)

5 R SL RDL + Back Lunge

-250 m run-

3 RFT

5 T2B

10 Drop Squats

5 Leg Raise + Pike

-250 m run-

3 RFT

5 Squat Shoulder Raises

10 GTOH

5 Push Ups

-250 m run-

End WOD

Cash Out

3 Rounds

20 sec ME Seated Iron Man (1,2,3…)

20 sec Boat Pose

20 Sec Hollow Hold

30 sec rest

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