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WOD 081513: What’s Wrong…


CrossFit Novem: Conditioning WOD:  2 Rounds For Max Effort at Each Station 3 Minutes of ME Meters Rowed – 1 Minute Rest – 3 Minutes of ME Push Ups – 1 Minute Rest – 3 Minutes of ME Kettle Bell Swings (24/16kg) – 1 Minute Rest – Novem BootCamp:  WOD No.1 1, 2 or 3

CrossFit Novem:

Conditioning WOD: 

2 Rounds For Max Effort at Each Station

3 Minutes of ME Meters Rowed

– 1 Minute Rest –

3 Minutes of ME Push Ups

– 1 Minute Rest –

3 Minutes of ME Kettle Bell Swings (24/16kg)

– 1 Minute Rest –

Novem BootCamp: 

WOD No.1

1, 2 or 3 Rounds

500 Meter Row

40 Jmping Squats/Air Squats

30 Battle Ropes

20 Dumbbell Push Pres

10 Burpees

Rest 2 Minutes after each round.

WOD No.2

3 Rounds

1 Minute of Plank Holds

1 Front Side

1 Left Side

1 Right Side

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Example Patterns

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