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WOD 022514: A different Mary


CrossFit Novem: Conditioning WOD:  All movements are to be done strict. For Time 5 Handstand Push Ups 10 Alternating Pistols 15 Pull Ups 10 Handstand Push Ups 20 Alternating Pistols 30 Pull Ups 15 Handstand Push Ups 30 Alternating Pistols 45 Pull Ups 10 Handstand Push Ups 20 Alternating Pistols 30 Pull Ups 5 Handstand

CrossFit Novem:

Conditioning WOD: 

All movements are to be done strict.

For Time

5 Handstand Push Ups

10 Alternating Pistols

15 Pull Ups

10 Handstand Push Ups

20 Alternating Pistols

30 Pull Ups

15 Handstand Push Ups

30 Alternating Pistols

45 Pull Ups

10 Handstand Push Ups

20 Alternating Pistols

30 Pull Ups

5 Handstand Push Ups

10 Alternating Pistols

15 Pull Ups

Novem BootCamp:

WOD No.1

12 Minutes of Turkish Get Ups

WOD No.2

10 Minute AMRAP

5 Push Ups

10 Squats

5 DumbbellPush Jerks

Novem Barbell:

High Bar Back Squat 

3 sets 10 x @ 73-75%

Mid-Hang Snatch Triples

5 x @70%

Halting Snatch Deadlift

4 x 3 @ 85%

Predefined Skins

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Example Patterns

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