WOD November 27th 2013- Northern Kentucky CrossFit Box

Wednesday November 27th
Squat:
10 Squats every 30 seconds for 5 minutes

  

In 7 minutes find a heavy 3 rep back squat 
Flying Push Up NEW Records! 1.25Meter & 1.36Meter Iron Monkey! Full length video
Flying Push Up

  

Strength:
Bench Press

  

Clapping Push-ups
2-2-2-2

  

Band Pull Aparts
 
WOD: 
5 RFT
Row 250
25 Double Unders

Core:
Side Plank (L) - 120 seconds
Side Plank (R) - 120 seconds 
Glute Bridge - 120 seconds
Plank - 120 seconds

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