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WOD 072814: Hang 10, Brah!


Crossfit Novem Press 8@65% 6@75% 4@85% 3@90-95% 1-2-3-4-5-6-7-8-9-10 Hang Power Snatch (115/80) 10-9-8-7-6-5-4-3-2-1 Strict Pullups Novem Bootcamp For Time: 800m Run 25 Burpee Box Jumps 50 Doubles/100 Singles 75 OHWL (1,2,3…) 50 Doubles/Singles 25 Burpee Box Jumps 800m Run 10-12min Decompression Session Novem Barbell Backsquat 3 sets x 10reps @ AHAP(as heavy as pos) hang

Crossfit Novem

Press

8@65%

6@75%

4@85%

3@90-95%

1-2-3-4-5-6-7-8-9-10

Hang Power Snatch (115/80)

10-9-8-7-6-5-4-3-2-1

Strict Pullups

Novem Bootcamp

For Time:

800m Run

25 Burpee Box Jumps

50 Doubles/100 Singles

75 OHWL (1,2,3…)

50 Doubles/Singles

25 Burpee Box Jumps

800m Run

10-12min Decompression Session

Novem Barbell

Backsquat 3 sets x 10reps @ AHAP(as heavy as pos)

hang sn triples – 4 x 3 @ 65%

Halting Sn DL – 3 x 3 @ 80% pause at pos 2 and pos 1

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