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WOD 061213: Happy Birthday Laura


CrossFit Novem:  Strength WOD:  Push Jerk 2-2-2-2-2 Conditioning WOD:  5 Minute AMRAP 10 Russian Kettle Bell Swings (32/24kg) 20 Sit Ups – 1 Minute Rest – 5 Minute AMRAP 10 Burpees 20 Jumping Squats Novem BootCamp WOD No.1 10-9-8-7-6-5-4-3-2-1 Dumb Bell Thrusters Box Jumps WOD No. 2 10 Minute AMRAP 10 Med Ball Cleans 250

CrossFit Novem: 

Strength WOD: 

Push Jerk

2-2-2-2-2

Conditioning WOD: 

5 Minute AMRAP

10 Russian Kettle Bell Swings (32/24kg)

20 Sit Ups

– 1 Minute Rest –

5 Minute AMRAP

10 Burpees

20 Jumping Squats

Novem BootCamp

WOD No.1

10-9-8-7-6-5-4-3-2-1

Dumb Bell Thrusters

Box Jumps

WOD No. 2

10 Minute AMRAP

10 Med Ball Cleans

250 Meter Run

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