WOD November 20th 2013- Northern Kentucky CrossFit Box

Wednesday November 20th
Squat:
For 5 Minutes
10 Squats every 30 Seconds
Back Squat @ 90%
Just 1 rep
 
Strength:
C1: Hand Release Pushups (if we have HSPUs you will alternate between HSPU & HR)
Max-Max-Max-Max-Max
C2: KB Swings
C3: Broad Jump into Vertical Leap
2-1-2-1-2
  
WOD:
3 Rounds
10 Thrusters @ 115/80
Row/Run/AirDyne 90 seconds
Rest 2 min

Core:
Side Plank (L): 60 Seconds
Side Plank (R): 60 Seconds
Glute Bridge: 60 Seconds
Plank: 60 Seconds

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Building B 
Erlanger, KY 41018 

859-905-0171

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