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WOD 042715: Happy Birthday TK!


CROSSFIT NOVEM Deadlift Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5+ x @ 75% 8 Min AMRAP 35 UB Double Unders 200 Meter Sprint Cash Out: 10 Minute of Pistols Practice   NOVEM BARBELL Sn Pull + (2)Sn from blocks (power

CROSSFIT NOVEM

Deadlift
Warm up sets:
5 x @ 50%
5 x @ 55%
Work Sets:
5 x @ 60%
5 x @ 70%
5+ x @ 75%

8 Min AMRAP

35 UB Double Unders
200 Meter Sprint

Cash Out:
10 Minute of Pistols Practice

 

NOVEM BARBELL

Sn Pull + (2)Sn from blocks (power pos/hip)
work up to a heavy – 3 sets
Push Press – 5×5 @ 70%
Back squat – 5 x 3 @ 75%

 

NOVEM BOOTCAMP

8 Min AMRAP
5 Pull Ups
10 Burpees

-1 Min Rest-

8 Min AMRAP
5 Ring Dips
10 Goblet Squats

-1 Min Rest-

8 Min AMRAP
5 Wall Balls
10 Hulk Smash Battle Ropes

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