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WOD 102613: Row Row and Row some more!


CrossFit Novem:  For Time Teams of Three 100 Burpees 100 Thrusters (95/65) 100 Goblet Squats 100 Jumping Lunges Novem BootCamp:  Teams of  Two WOD No. 1 15 Minute AMRAP 50 Wall Ball Shots 50 Box Jumps 50 Jumping Pull Ups 1 person works, 1 person runs 150 Meter Run with Sandbag. When runner returns switch.

CrossFit Novem: 

For Time

Teams of Three

100 Burpees

100 Thrusters (95/65)

100 Goblet Squats

100 Jumping Lunges

Novem BootCamp: 

Teams of  Two

WOD No. 1

15 Minute AMRAP

50 Wall Ball Shots

50 Box Jumps

50 Jumping Pull Ups

1 person works, 1 person runs 150 Meter Run with Sandbag. When runner returns switch.

WOD No. 2

15 Minute AMRAP

50 Kettle Bell Swings

50 Dumbbell Thrusters

1 person works, 1 person does 100 singles. When singles are complete switch.

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