WOD 122713: WOD Sandwiches

CrossFit Novem: Strength WOD: High Bar Back Squat 6@ 75% 4@ 85% 3@95% Conditioning WOD: For Time 50 Double Unders Then 4 Rounds 10 Pullups 10 KB Racked Lunges (32/24) (1,2,3…) 10 Burpees Then 50 Double Unders Novem BootCamp: WOD No.1 5 Rounds for Time 5 KB/DB Snatch (Left) 10 Goblet/DB Squats 5 KB/DB Snatch …

CrossFit Novem:

Strength WOD:

High Bar Back Squat

6@ 75%

4@ 85%

3@95%

Conditioning WOD:

For Time

50 Double Unders

Then

4 Rounds

10 Pullups

10 KB Racked Lunges (32/24)

(1,2,3…)

10 Burpees

Then

50 Double Unders

Novem BootCamp:

WOD No.1

5 Rounds for Time

5 KB/DB Snatch (Left)

10 Goblet/DB Squats

5 KB/DB Snatch (Right)

10 Lateral Hops over KB/DB

(1,1,2,2…)

WOD No.2

12 Minute AMRAP

10 Box Dips

20 Situps

10 Jumping Lunges

(1,2,3…)