WOD November 25th 2013- Northern Kentucky CrossFit Box

Monday November 25th
Strength: 

In 12 min build to a 3 rep Overhead Squat Max

Then take 50% & do 5 sets of 8 reps

Super-set OHS with sets of 3 clean pulls

WOD: 
3 Rounds For Time

25 Burpees
25 KB Swings 70/53

Core:
Side Plank (L) - 90 seconds
Side Plank (R) - 90 seconds 
Glute Bridge - 90 seconds
Plank - 90 seconds

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