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WOD 101514: Rainy Dayz and Overhead Squats


Crossfit Novem Overhead Squats 8@65% 6@75% 4@80% 3@85% For Time: 400 Meter Run or 500 Meter Row 15 Handstand Push Ups 30 Box Jumps (24/20”) 400 Meter Run or 500 Meter Row 15 Handstand Push Ups 30 Box Jumps (24/20”) 400 Meter Run or 500 Meter Row Novem Bootcamp 20min AMRAP 15 Goblet Squats 15/15

Crossfit Novem

Overhead Squats

8@65%

6@75%

4@80%

3@85%

For Time:

400 Meter Run or 500 Meter Row

15 Handstand Push Ups

30 Box Jumps (24/20”)

400 Meter Run or 500 Meter Row

15 Handstand Push Ups

30 Box Jumps (24/20”)

400 Meter Run or 500 Meter Row

Novem Bootcamp

20min AMRAP

15 Goblet Squats

15/15 Lateral Plank Walk

20 Burpees

30Sec Plank (any variation)

4 Rounds

1min work, 30 sec rest

Max Effort GTO

Novem Barbell

Hang Sn triples 4×3@ 65%, 3×3 @ 70%

Bird-Dogs = 3 sets of 8-10 (plank raising alt arm/leg)

Hanging Leg raise/KTChest – 3×15

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo