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WOD 053015: Hollow Holds Are No Joke!


CrossFit Novem: TEAM WOD Teams of 2 6 Minute AMRAP 10 T2B 100m Run -1 Minute Rest- 6 Minute AMRAP 10 Box Jump Overs (24/20) 20 KB Swings (24/16) -1 Minute Rest- 6 Minute AMRAP 10/10 Shoulder Touches 20 Front Squats (115/75) One Person Works One Person is Hollow Hold One Person on Team must

CrossFit Novem:

TEAM WOD
Teams of 2
6 Minute AMRAP
10 T2B
100m Run

-1 Minute Rest-

6 Minute AMRAP
10 Box Jump Overs (24/20)
20 KB Swings (24/16)

-1 Minute Rest-

6 Minute AMRAP
10/10 Shoulder Touches
20 Front Squats (115/75)

One Person Works One Person is Hollow Hold
One Person on Team must finish the round before switching

Novem BootCamp:

Team WOD

Workout One:

12 Minute AMRAP – Relay Style

250 Meter Row

3 25ft Weighted Rope Pulls + Sprint

5 Burpees

Workout Two:

12 Minute AMRAP – Relay Style

100 Singles / 50 Double Unders

5 Toes Through Rings

10 Kettlebell Swings

15 Wall Ball Shots

Novem Barbell Club:

Hang Clean -3×3 @ 75%, 2×2 @85%

Back Squat – 5×2@70%

Sn DL – 1×5 @ 100, 2×5 @105-110%

RDL – 3×10

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