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WOD 093013: Split Jerks


CrossFit Novem: Strength WOD: Split Jerk 2-2-2-2-2 Conditioning WOD: 10 Minute AMRAP 10 Wallballs (20/14) @ 10FT 30 Double Unders 10 KB Clean & Jerk (24/16) (5 L / 5 R) Novem BootCamp: WOD No.1 10 Minute AMRAP V-Ups 250m Run V-Ups to Failure and then go to 250m Run WOD No.2 12 Minute AMRAP

CrossFit Novem:

Strength WOD:

Split Jerk

2-2-2-2-2

Conditioning WOD:

10 Minute AMRAP

10 Wallballs (20/14) @ 10FT

30 Double Unders

10 KB Clean & Jerk (24/16)

(5 L / 5 R)

Novem BootCamp:

WOD No.1

10 Minute AMRAP

V-Ups

250m Run

V-Ups to Failure and then go to 250m Run

WOD No.2

12 Minute AMRAP

10 Situps

20 Jumping Lunges

(1,2,3…)

10 Pushups

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