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WOD 072014: Mobilize Before You Exercise!!


Crossfit Novem 10min Guided Mobility For Time: 800 Meter Run 30 Burpee Box Jumps (24/20”) 30 OHS (95/65#) 30 Squat Cleans (95/65#) 800 Meter Run Novem Bootcamp Three 6min AMRAPS, 2min rest between each a: 10 Lateral Box Step Overs 20/20 Mountain Climbers b: 10 Ball Slams 20/20 Flutter Kicks c: 10 Ring Rows 20/20 Russian

Crossfit Novem

10min Guided Mobility

For Time:

800 Meter Run

30 Burpee Box Jumps (24/20”)

30 OHS (95/65#)

30 Squat Cleans (95/65#)

800 Meter Run

Novem Bootcamp

Three 6min AMRAPS, 2min rest between each

a:

10 Lateral Box Step Overs

20/20 Mountain Climbers

b:

10 Ball Slams

20/20 Flutter Kicks

c:

10 Ring Rows

20/20 Russian Twists

Novem Barbell

Snatch – HS or 85%

C&J – 4 singles @ 85%

RDL/Stiff leg DL 5 x 3

Predefined Skins

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Example Patterns

demo demo demo demo demo demo demo demo demo demo