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WOD 091815: We Got Skills!


CrossFit Novem: Strength: Back Squats Warm up sets: 5 x @ 40% 5 x @ 45% Work Sets: 20 x @ 50% Conditioning: 5 Rounds For Time: 12 Push Press (95/65#) 12 KB Swings (24/16kg) Novem BootCamp: WOD 1: For Time 50 Wall Balls 250 m Run 50 Push Ups 250 m Run 50 Sit

CrossFit Novem:

Strength:

Back Squats

Warm up sets:

5 x @ 40%

5 x @ 45%

Work Sets:

20 x @ 50%

Conditioning:

5 Rounds For Time:

12 Push Press (95/65#)

12 KB Swings (24/16kg)

Novem BootCamp:

WOD 1:

For Time

50 Wall Balls

250 m Run

50 Push Ups

250 m Run

50 Sit Ups

250 m Run

50 DB Push Press

250 m Run

Cash Out

Tabata Squats

20 sec ME Squats/10 sec Squat Hold

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demo demo demo demo demo demo demo demo demo demo