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WOD 022414: Start to shed those winter coats


CrossFit Novem: Strength WOD: Overhead Squat 5-5-3-3-1-1 look for a new 1 RM beginners 5-5-5-5 Conditioning WOD: 15 Minute AMRAP 15 Wall Balll Shots (20/14#) 10 Ft 25 Burpees 35 Box Jumps OR Step Ups (24/20″) Novem BootCamp: WOD No.1 6 Minute AMRAP 3 Pushups 6 Wallballs 9 Lateral Box Jumps Rest 1 Minute 6

CrossFit Novem:

Strength WOD:

Overhead Squat

5-5-3-3-1-1

look for a new 1 RM beginners 5-5-5-5

Conditioning WOD:

15 Minute AMRAP

15 Wall Balll Shots (20/14#) 10 Ft

25 Burpees

35 Box Jumps OR Step Ups (24/20″)

Novem BootCamp:

WOD No.1

6 Minute AMRAP

3 Pushups

6 Wallballs

9 Lateral Box Jumps

Rest 1 Minute

6 Minute AMRAP

9 KB Swings

6 Air Squats

3 Broad Jumps

1 Minute Rest

WOD No.2

8 Minute AMRAP
10 Walking Lunges

(1,1,2,2,3,3….)

20 Singles

10 DB Push Press

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