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WOD 011114: Team Ho-Down


CrossFit Novem: Team WOD: 25 Minute AMRAP Teams of 4 8 Burpee Tuck Jumps 8 Kettle Bell Swings (32/24kg) 8 Box Jumps (30/24″) 8 Hand Release Push Ups *Complete as many rounds of the above as possible as a team. 250 Meter Row  rest station. rotate the row after every 250 Meters. Novem BootCamp: Team

CrossFit Novem:

Team WOD:

25 Minute AMRAP

Teams of 4

8 Burpee Tuck Jumps

8 Kettle Bell Swings (32/24kg)

8 Box Jumps (30/24″)

8 Hand Release Push Ups

*Complete as many rounds of the above as possible as a team.

250 Meter Row  rest station. rotate the row after every 250 Meters.

Novem BootCamp:

Team WOD: 

Teams of Two

50 Burpees

100 DB Push Press

50 Goblet Squats

100 V-Ups

50 Toes Through Rings

 1 Person Works One Person is Doing Walking Lunges (20 Steps) (1,2,3…) Switch after 20 steps each time

Cash Out:

Cash Out

30 Partner Leg Throws

(10 Left, 10 Center, 10 Right)

For Each Partner

Then

Finish with 1 Minute Front Planks

Novem Barbell:

Hang Power Sn doubles

1set  @65%

2 sets (of doubles) @ 70%

2 set (of doubles)  @ 75% or higher!

“Cln Complex”

6 sets of the complex.

Start @ 65% of cln/jk increase slowly each set!

(Clean pull + lower slowly to

2-3 inches BELOW the knee

And hang clean it + 2 front

Squats + 1 jerk)

weighted Planks

(weight on your back)

3 sets x 30 sec+++

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