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WOD 050716: Saturday Partner Power


CrossFit Novem: Team Movement Prep 2 Rounds 5/5 Step Ups Warmup Deadlift 5 Pullups Conditioning: Team WOD 8 Minute AMRAP 5 L-Pullups 10 Deadlifts (225/155) 100m Run   8 Minute AMRAP 5 Burpee Box Jumps (24/20) 10 Push Press (115/75) 100m Run   8 Minute AMRAP 5 Wall Climbs 10 Goblet Squats (32/24) 100m Run

CrossFit Novem:

Team Movement Prep

2 Rounds

5/5 Step Ups

Warmup Deadlift

5 Pullups

Conditioning:

Team WOD

8 Minute AMRAP

5 L-Pullups

10 Deadlifts (225/155)

100m Run

 

8 Minute AMRAP

5 Burpee Box Jumps (24/20)

10 Push Press (115/75)

100m Run

 

8 Minute AMRAP

5 Wall Climbs

10 Goblet Squats (32/24)

100m Run

 

*90 Sec Rest after Each AMRAP

*One person Works one person Must complete the entire round before switching. Switch after the run

Novem BootCamp:

WOD 1:

Teams of Two

Deck of Cards

Diamonds: Partner Wall Ball Sit Ups

Clubs: Alternating Man on Fire Burpees

Hearts: Alternating Partner Pistols or Goblet Squats

Spades: Alternating Partner SSD Knee Tucks (other partner holds in Hollow Hold while their partner does rep and vice versa)

Novem Barbell Club:

Continue Barbell Programming!

Predefined Skins

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Example Patterns

demo demo demo demo demo demo demo demo demo demo