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WOD 102113: Rope Climbs


CrossFit Novem:  Strength WOD:  Overhead Squat 5 @ 50% 5 @ 65 % 5 @ 75% 4 @ 85% 3 @ 90-95% (looking for a new 3RM) Conditioning WOD:  For Time 10-9-8-7-6-5-4-3-2-1 Lateral Box Jumps (24/20″) Alternating Dumbbell Snatches (35/25#) * between each round 15′ Rope Climb or 3 Strict Pull Ups Novem BootCamp:  WOD

CrossFit Novem: 

Strength WOD: 

Overhead Squat

5 @ 50%

5 @ 65 %

5 @ 75%

4 @ 85%

3 @ 90-95% (looking for a new 3RM)

Conditioning WOD: 

For Time

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

Lateral Box Jumps (24/20″)

Alternating Dumbbell Snatches (35/25#)

* between each round 15′ Rope Climb or 3 Strict Pull Ups

Novem BootCamp: 

WOD No.1

3 Rounds For Total Reps

3 Minute AMRAP

10 Jumping Pull Ups

20 Squats

– 1 Minute Rest –

3 Minute AMRAP

100 Meter Row

10 Push Ups

– 1 Minute Rest – 

3 Minute AMRAP

10 Dumbbell Thrusters

10/10 Mountain Climbers

– 1 Minute Rest –

WOD No. 2

3 Minute AMRAP

10 Wall Ball Sit Ups

10 Jumping Split Lunges

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