WOD November 30th 2013- Northern Kentucky CrossFit Box

Saturday November 30th
Squat:
Greatest Dunk Ever by Different funny Announcers
Greatest Dunk Ever by Different funny Announcers

I wonder what Vince Carter's Box Jump PR would be?
Overhead Squats
3-3-3-3
Seated Box Jumps
2-1-2-1
  
Strength:
Squat Clean 
10-10-10-10-10
(Technique Work)

Strict Pull-ups 
10-10-10-10-10

WOD:
3 Rounds For Time 
5 KB Swings 70/53
10 Burpees
15 Push Press 75/55

Core: 
Side Plank (L) - 150 seconds
Side Plank (R) - 150 seconds 
Glute Bridge - 150 seconds
Plank - 150 seconds

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

Map - Location