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WOD 120913: Shoulder Press and Slush


CrossFit Novem: Strength WOD: Press 8 @ 65% 6 @ 75% 4 @ 85% 3 @ 90% Conditioning WOD: 3 Rounds for Total Reps 1 minute at each station 1 minute of rest between rounds Rope Climbs Calorie Row Push Press (95/65#) Wall Ball Shots (20/14#) 10 ft Kettlebell swings (32/24kg) Novem BootCamp: WOD No.1

CrossFit Novem:

Strength WOD:
Press
8 @ 65%
6 @ 75%
4 @ 85%
3 @ 90%

Conditioning WOD:
3 Rounds for Total Reps
1 minute at each station
1 minute of rest between rounds

Rope Climbs
Calorie Row
Push Press (95/65#)
Wall Ball Shots (20/14#) 10 ft
Kettlebell swings (32/24kg)

Novem BootCamp:
WOD No.1
5 Rounds for Time
10 Man of Fire Burpees
10 Ring Rows
10 Air Squats

WOD No.2
10 Minute AMRAP
10 Ball Slams
5 Broad Jumps
10 KBSDLHP

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