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WOD 010614: Wall Climbs


CrossFit Novem: Strength WOD: High Bar Back Squat 2-2-2-2-2 Conditioning WOD: 12 Minute AMRAP 5 Wall Climbs 5 Strict Pullups 15 Goblet Squats (24/16) Novem BootCamp: WOD No. 1 Tabata 8 Rounds 20 Sec Work 10 Sec Rest Walking Lunges (1,2,3..) Air Squats Pushups Russian Twists (w/DB) (1,1,2,2…) Row For Cal Total Reps Per Exercise

CrossFit Novem:

Strength WOD:

High Bar Back Squat

2-2-2-2-2

Conditioning WOD:

12 Minute AMRAP

5 Wall Climbs

5 Strict Pullups

15 Goblet Squats (24/16)

Novem BootCamp:

WOD No. 1

Tabata

8 Rounds

20 Sec Work 10 Sec Rest

Walking Lunges (1,2,3..)

Air Squats

Pushups

Russian Twists (w/DB)

(1,1,2,2…)

Row For Cal

Total Reps Per Exercise

1 Minute Rest in Between

WOD No.2

6 Minute AMRAP

5 Broad Jumps

30 Singles

10 Goblet Squats

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Example Patterns

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