(215) 291-2968 Tuesday - May 21, 2019

WOD 113011: Tire Flips KB Racked Lunges Ball Slams Run


Happy Hump Day Team Novem!  For the strength/skill portion of the workout we decided to do tire flips with a twist to it by adding a hop in the tire.  This worked on not only our strength but also coordination.  Nice work by all our folks.  Remember when doing the tire flips or deadlifts remember

Happy Hump Day Team Novem!  For the strength/skill portion of the workout we decided to do tire flips with a twist to it by adding a hop in the tire.  This worked on not only our strength but also coordination.  Nice work by all our folks.  Remember when doing the tire flips or deadlifts remember to keep the back tight, chest up, and lift with your legs NOT your back.

For the WOD we worked on the legs and the core with some KB Racked Lunges!  Although not on the list on a crossfitter’s favorite movement it attacks the core throughout the exercise.  Great work to all!

Strength/Skill

Tire Flips and a Hop in between

2 Rounds

AMRAP in 2 minutes

WOD

10 minute AMRAP

250m Run

10 Ball Slams (30/20)

14 KB Racked Lunges (24/16)

7 leg

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