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WOD 022214: Ruuunnning


CrossFit Novem: Teams of Two – each person must complete all 4 stations. Station One: 400 Meter Run 30 Box Jumps (24/20”) 15 Handstand Push Ups Station Two: 400 Meter Run 30 Alternation Pistols 15 Hang Cleans (155/105#) Station Three: 400 Meter Run 30 KB Swings (24/16kg) 15 Pull Ups Station Four: 400 Meter Run

CrossFit Novem:

Teams of Two – each person must complete all 4 stations.

Station One:

400 Meter Run

30 Box Jumps (24/20”)

15 Handstand Push Ups

Station Two:

400 Meter Run

30 Alternation Pistols

15 Hang Cleans (155/105#)

Station Three:

400 Meter Run

30 KB Swings (24/16kg)

15 Pull Ups

Station Four:

400 Meter Run

30 Toes To Bar

15 Overhead Squats (95/65#)

Finish as a team:

100 Wall Ball Shots

Novem BootCamp:

Teams of 2

100 Man on Fire Burpees

100 Jumping Lunges

(1,1,2,2,…)

100 Lateral Box Jumps (Touch on Top)

100 Wallballs

One Person Works One Person Rests

Novem Barbell:

Jerk from blocks

/racks

5×3 75-80%

Push Press

2×5 @ 75% of max

2×5 @ >80%++

Clean Pulls

3@75% max clean

2@90%

2@110%

3@90%

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