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WOD 070214: Cindy and Grace… the Dynamic Duo!!


Crossfit Novem For Time 5 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Squats – then – Grace (135/95#) Cash Out 10 Rounds 100 Meter Sprints 1:walk back rest Novem Bootcamp 5 Rounds For Time: 20 Wall Balls 10 RingRows 20 Lateral Box Step Overs 10min AMRAP 150m Run 10 Dynamic Planks 15

Crossfit Novem

For Time

5 Rounds of Cindy

5 Pull Ups

10 Push Ups

15 Squats

– then –

Grace (135/95#)

Cash Out

10 Rounds

100 Meter Sprints

1:walk back rest

Novem Bootcamp

5 Rounds For Time:

20 Wall Balls

10 RingRows

20 Lateral Box Step Overs

10min AMRAP

150m Run

10 Dynamic Planks

15 Air Squats

Novem Barbell

Sn PP + Snatch balance – work to HS

Clean – 6 x 3 working up from 65%

Snatch Pull 4×3 @ 95%

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