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WOD 082413: Team Building


CrossFit Novem: Conditioning WOD: Teams of Two 90 Seconds each person at each station counting total reps. – Wall Ball Shots (20/14#) 10 Ft – Battle Ropes (waves) – Kettle Bell Swings (24/16k) – Box Jumps (24/20″) – Tire Flips Hop In & Out – Pull Ups – Ring Dips – Double Unders Novem BootCamp:

CrossFit Novem:

Conditioning WOD:

Teams of Two

90 Seconds each person at each station counting total reps.

– Wall Ball Shots (20/14#) 10 Ft

– Battle Ropes (waves)

– Kettle Bell Swings (24/16k)

– Box Jumps (24/20″)

– Tire Flips Hop In & Out

– Pull Ups

– Ring Dips

– Double Unders

Novem BootCamp:

WOD No. 1

For Time

Teams of Two

250m KB Farmer Carry

Then

100 Jumping Pullups

50 Toes through Rings

100 Situps

50 Burpees

Then

250m KB Farmer Carry

1 Person Works other Person is Carry KB (Pet Rock)

25 Minute CAP

WOD No. 2

6 Minute AMRAP

10 V-Ups

10 Russian Swings

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Example Patterns

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