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WOD 030814: This is how we do


CrossFit Novem: Team Skill: 10 Minute Handstand Holds (against wall or free standing) Handstand Walks Team Wod – Teams of Two: 15 Minute AMRAP 10 Hang Power Cleans (135/95#) 50 Ft. OHWL (45/35#) 10 Kettle Bell Swings (32/24kg) *100 Meter Run. Partner One works to complete the AMRAP while Partner Two runs, when Partner Two

CrossFit Novem:

Team Skill:

10 Minute

Handstand Holds (against wall or free standing)

Handstand Walks

Team Wod – Teams of Two:

15 Minute AMRAP

10 Hang Power Cleans (135/95#)

50 Ft. OHWL (45/35#)

10 Kettle Bell Swings (32/24kg)

*100 Meter Run. Partner One works to complete the AMRAP while Partner Two runs, when Partner Two returns they pick up where Partner One was working to finish the round. Rinse and Repeat.

Novem BootCamp:

Team WOD:

For Time

Teams of Two

100 Burpees

100 Knees To Elbow

(1,1,2,2….)

100 Partner Wall Ball Shots

100 Russian Twists

100 DB Push Press

One Person Works Other Person is Planking.  Switch When Needed

30 Minute Time CAP

Cash Out:

For Time:

100 Partner Situps

w/Medball or Slam Ball

Novem Barbell:

Hang power Sn

5×1 start @ 60%

Hang power Clean

/power jerk

5×1 start @ 60%

Box jumps

3×5 high enough

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Example Patterns

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