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WOD 102014: Ladder Up, Ladder Down…


Crossfit Novem Back Squat 8 @ 65% 6 @ 70% 4 @ 75% 3 @ 80% For Time 10-9-8-7-6-5-4-3-2-1 HSPUs 5-10-15-20-25-30-35-40-45-50 Double Unders Novem Bootcamp 5 Rounds for Time 7 Renegade Rows 14 Russian Swings 21 Leg Lifts 12min AMRAP 50ft Bear Crawl 10/10 Step Ups 10 Wall Balls Novem Barbell Squat 6 x 4

Crossfit Novem

Back Squat

8 @ 65%

6 @ 70%

4 @ 75%

3 @ 80%

For Time

10-9-8-7-6-5-4-3-2-1

HSPUs

5-10-15-20-25-30-35-40-45-50

Double Unders

Novem Bootcamp

5 Rounds for Time

7 Renegade Rows

14 Russian Swings

21 Leg Lifts

12min AMRAP

50ft Bear Crawl

10/10 Step Ups

10 Wall Balls

Novem Barbell

Squat 6 x 4 @ 70%

Murder Complex – 5 sets increase wt slowly, start w/ 60%

(1) cl pull + LOW hang cl (bar is lowered to 1-3 inches from ground)

+ (2) Front Sqt + (2) Jerk Dip/Drive + (1)Jerk + (1) BTN Jerk

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

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo