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WOD 102313: 1000 Meter and 100 Burpees


CrossFit Novem:  Strength WOD:  High Bar Back Squat 5 x @ 65% 5 x @ 75% 4 x @ 85% 3 x @ 90-95% (finding a new 3 RM) Conditioning WOD:  For Time 5 Rounds 250 Meter Run 20 Burpees Novem BootCamp:  WOD No. 1 5 Rounds For Total Reps 1 Minute at Each Station

CrossFit Novem: 

Strength WOD: 

High Bar Back Squat

5 x @ 65%

5 x @ 75%

4 x @ 85%

3 x @ 90-95% (finding a new 3 RM)

Conditioning WOD: 

For Time

5 Rounds

250 Meter Run

20 Burpees

Novem BootCamp: 

WOD No. 1

5 Rounds For Total Reps

1 Minute at Each Station

Push Ups

Sumo Deadlift High Pulls

Squats

Burpees

Knees To Chest

* 1 Minute of Rest between Rounds

WOD No. 2

5 Minutes of Foam Rolling 🙂

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