WOD November 18th 2013- Northern Kentucky CrossFit Box

Monday November 18th
Strength:Back Squats
Back Squats @ 135/95
10-10-10-10-10-10

Box Jumps
2-1-2-1-2-1

WOD:
Heroes for Haiti WOD:

(For athletes)
AMRAP 5:00
25 Clean & Jerks @135/95
25 Snatches @135/95

(For Novice and Masters, 40-49)

AMRAP 5:00
25 Clean & Jerks @115/75
25 Snatches @115/75

(For Masters 50+)
AMRAP 5:00
25 Clean & Jerks @95/65
25 Snatches @95/65

Core:
Side Plank (L): 45 Seconds
Side Plank (R): 45 Seconds
Glute Bridge: 45 Seconds
Plank: 45 Seconds

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