WOD November 11th 2013- Northern Kentucky CrossFit Box

Monday November 11th
Strength:
CrossFit - Powerlifting Jumps (Journal Preview)
CrossFit - Powerlifting Jumps (Journal Preview)
1A: Squat
1-1-1-1-1-1-1

1B: Seated Box Jumps
2-1-2-1-2-1-2


WOD:
Heroes for Haiti WOD:

(For athletes)
AMRAP 10:00
80 Shuttle Runs @30'
40 Deadlifts @225/155 
20 Muscle Ups 

(For Novice and Masters, 40-49)
AMRAP 10:00
80 Shuttle Runs @30'
40 Deadlifts @185/125
20 Ring Dips

(For Masters 50+)
80 Shuttle Runs @30'
40 Deadlifts @185/125
20 Ring Dips

Core:
Side Plank (L): 20 Seconds
Side Plank (R): 20 Seconds
Glute Bridge: 20 Seconds
Plank: 20 Seconds

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