WOD November 29th 2013- Northern Kentucky CrossFit Box

Friday November 29th
9:30am & 11am classes only today
Squat:
Bring Sally Up NC Lab
Bring Sally Up NC Lab
"Bring Sally Up"

WOD: 
"The Sevens" Partner WOD

  

20 Minute AMRAP
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
 

  

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

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