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WOD 070816: Where the Run is your Rest!


CrossFit Novem: Press Warmup 5@50% 5@55% Work Sets 5@60% 5@70% 5@80% *15 Minute Cap  Conditioning: 3RFT 15 Push Jerks (115/75#) 15 Burpees Over Bar 400 Meter Run   RX+ 15 Push Jerks (155/105#) 15 Bar Facing Burpees 500 Meter Row *20 Minute Time Cap Novem BootCamp: WOD 1: 5 RFT 400 Meter Run/Row 15 Lunge

CrossFit Novem:

Press

Warmup

5@50%

5@55%

Work Sets

5@60%

5@70%

5@80%

*15 Minute Cap 

Conditioning:

3RFT

15 Push Jerks (115/75#)

15 Burpees Over Bar

400 Meter Run

 

RX+

15 Push Jerks (155/105#)

15 Bar Facing Burpees

500 Meter Row

*20 Minute Time Cap

Novem BootCamp:

WOD 1:

5 RFT

400 Meter Run/Row

15 Lunge & Chop

15 Ball Slams

15 Wall Ball Sit Ups (20/14#)

*20 Min Time Cap

WOD 2:

6 Min AMRAP

2 Man Makers

6 Ring Rows

 

Ca$hout!

Tabata

Doubles/Singles

Novem Barbell Club:

Continue Barbell Programming!

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