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WOD 052116: It’s Better with a Buddy(carry)!


CrossFit Novem:  Team Movement Prep 2 Rounds 5 RDL 5 Burpee Transitions 50 ft Waiters Walk Ankle Stretch Warm up Deadlift Conditioning: Team WOD Teams of 2 20 Minute AMRAP 20 Deadlifts (225/155) 100m Buddy Carry (Switch at 50m) (Sub 2xKB 24/16) Farmers Carry 15 Man on Fire Burpees One Person Works one person Rests

CrossFit Novem:

 Team Movement Prep

2 Rounds

5 RDL

5 Burpee Transitions

50 ft Waiters Walk

Ankle Stretch

Warm up Deadlift

Conditioning:

Team WOD

Teams of 2

20 Minute AMRAP

20 Deadlifts (225/155)

100m Buddy Carry (Switch at 50m) (Sub 2xKB 24/16) Farmers Carry

15 Man on Fire Burpees

One Person Works one person Rests Must finish all reps before moving on to next (both people run)

 

Cashout

100 Medball Situps (1,1,2,2…)

Novem BootCamp:

WOD 1:

Teams of Two

6 Min Alt AMRAP

Alt Partner Tire Flip + Hop Thru

Partner Push Up + Clap

-2 Min Rest-

6 Min Alt AMRAP

Alt Partner Burpee Ball Slam

Bottom to Bottom Hi Lo Plank

WOD 2:

6 Min Alt AMRAP

Alt Partner Box Jumps (or Step Ups)

Alt Partner V Ups

-2 Min Rest-

6 Min Alt AMRAP

Bottom to Bottom DB Thrusters

Alt Partner Ring Rows

Novem Barbell Club:

Continue Barbell Programming!

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