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WOD 092315: First Day of Fall!


Crossfit Novem: Conditioning: For Time 1 Mile Run 50 Ring Dips 30 Clean & Jerks (135/95) 50 Burpees 1 Mile Run Novem BootCamp: WOD 1: 10 Min Infinity Ladder by 4s DB Snatch (1,2,3…) Straight Leg Sit Ups Jumping Lunges *250 m run after each round. WOD 2: Tabata Push Ups Squats Sit Ups *1

Crossfit Novem:

Conditioning:

For Time

1 Mile Run

50 Ring Dips

30 Clean & Jerks (135/95)

50 Burpees

1 Mile Run

Novem BootCamp:

WOD 1:

10 Min Infinity Ladder by 4s

DB Snatch (1,2,3…)

Straight Leg Sit Ups

Jumping Lunges

*250 m run after each round.

WOD 2:

Tabata

Push Ups

Squats

Sit Ups

*1 min between movement.

Novem Barbell Club:

Snatch – 3 x1 @ 70%, 2 x 1 @ 75%

C&J – 3 x1 @ 70%, 2 x 1 @ 75%

Sn Pull 2 @ 90 , 2 @ 95% , 2 @ 100%

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