North Bend CrossFit: WOD 11.7.14

Friday, November 7, 2014

WOD 11.7.14

Front Squat 5x3

For Time:

40 Wall Ball 20/14#

20 Hollow Rock

30 Wall Ball

20 Hollow Rock

20 Wall Ball

20 Hollow Rock

10 Wall Ball

* 3 Burpees must be completed every minute on the minute

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World-Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman

North Bend CrossFit

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Friday, November 7, 2014

WOD 11.7.14

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