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WOD 073016: Deck of Cards!


CrossFit Novem: Team Movement Prep 2 Rounds 5 Hang Power Cleans (Up on Weight) 5 Burpee Transitions 3 Pullups 5/5 Shoulder Touches Conditioning: Team WOD Teams of 2 Deck of Cards For Time Diamonds: Burpees Clubs: C2B Pullups Hearts: Power Cleans (135/95) Spades: Cal Row/AD Jokers: 30 Sec HS Holds (Both)   One Person works

CrossFit Novem:

Team Movement Prep

2 Rounds

5 Hang Power Cleans (Up on Weight)

5 Burpee Transitions

3 Pullups

5/5 Shoulder Touches

Conditioning:

Team WOD

Teams of 2

Deck of Cards

For Time

Diamonds: Burpees

Clubs: C2B Pullups

Hearts: Power Cleans (135/95)

Spades: Cal Row/AD

Jokers: 30 Sec HS Holds (Both)

 

One Person works one person rests switch at anytime

Jacks: 11, Queens 12, Kings 13

Aces: 400m Run w/ Medball (20/14) (Take the 200m Route and switch at 200m)

Both People would have to finish run before working again

30 Minute Cap

Novem BootCamp:

WOD 1:

Team WOD

Teams of 2

For Time

150m Farmer Carry

50 Rolling Get Ups

150m Farmer Carry

100 Jump Squats

150m Farmer Carry

50 Pull Ups

150m Farmer Carry

100 Walking Lunges (1, 2, 3…)

150m Farmer Carry

*30 Minute Cap

*Carry must be switched every 75Meters (switch at Girard)

*All reps must be split up every 10 reps

*1 person works 1 person rests

WOD 2:

Ca$hout (time permitting)

100 Partner Sit Ups for Time

Novem Barbell Club:

Continue Barbell Programming!

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