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WOD 092013: Buns of Steel


CrossFit Novem: Conditioning WOD: For Time 800m Run Then 5 Rounds 20 OHWL (45/25) (1,2,3..) 20 Ground to Overhead 20 Squats w/Plate Then 800m Run Novem BootCamp: WOD No. 1 21-15-9-15-21 DB Thrusters Bottom of Squat Walks w/Plate Overhead WOD No.2 10 Minute AMRAP 10 Burpees w/ Hop on Plate 20 Situp & Press w/

CrossFit Novem:

Conditioning WOD:

For Time

800m Run

Then

5 Rounds

20 OHWL (45/25)

(1,2,3..)

20 Ground to Overhead

20 Squats w/Plate

Then

800m Run

Novem BootCamp:

WOD No. 1

21-15-9-15-21

DB Thrusters

Bottom of Squat Walks w/Plate Overhead

WOD No.2

10 Minute AMRAP

10 Burpees w/ Hop on Plate

20 Situp & Press w/ Plate

400m Run

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