WOD November 22nd 2013- Northern Kentucky CrossFit Box

Friday November 22nd
Squat:
In 12 min find heavy 3 rep back squat


Back Squat @ 80% of 3 rep
5-5-5-5-5

Snatch 
2-2-2-2-2
Plate Jumps
2-1-2-1-2

WOD: 
4 Rounds
7 Squat Cleans @ 135/95
7 Broad Jumps for MAX Distance

  

Core:
Side Plank (L): 90 Seconds
Side Plank (R): 90 Seconds
Glute Bridge: 90 Seconds
Plank: 90 Seconds

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