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WOD 082213: 800 Meter Sandwich


CrossFit Novem: Strength WOD: Weighted Pullups 6@75% 4@85% 3@90% Conditioning WOD: For Time 800m Run -Then- 3 Rounds 20 Burpees 8 Hang Power Snatch (95/65) -Then- 800m Run Novem BootCamp: WOD No. 1 3 Minute AMRAP 5 DB Thrusters 10 Situps Rest 1 Minute 3 Minute AMRAP 5 Wallballs 10 Jumping Squats 1 Minute Rest

CrossFit Novem:

Strength WOD:

Weighted Pullups

6@75%

4@85%

3@90%

Conditioning WOD:

For Time

800m Run

-Then-

3 Rounds

20 Burpees

8 Hang Power Snatch (95/65)

-Then-

800m Run

Novem BootCamp:

WOD No. 1

3 Minute AMRAP

5 DB Thrusters

10 Situps

Rest 1 Minute

3 Minute AMRAP

5 Wallballs

10 Jumping Squats

1 Minute Rest

3 Minute AMRAP

5 Pushups

10 Cal Row

WOD No. 2

8 Minute AMRAP

250m Run w/Ball

10 Star Jumps

10 Goblet

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo