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WOD 103114: Happy Halloween!!


Crossfit Novem 12 Minute Skill De Jour ME Handstand Walk Max Height Box Jump ME Handstand Push Us “Halloween WOD” 10 Minute AMRAP 10 Deadlifts (135/95#) 5 Dead Hang Pullups (BW) 10 Zombie Lunges (135/95#) Novem Bootcamp Three 8min AMRAPS, 2min rest between 1: 5/5 KB or DB 1-Arm Clean and Push Press 5/5 KB

Crossfit Novem

12 Minute Skill De Jour

ME Handstand Walk

Max Height Box Jump

ME Handstand Push Us

“Halloween WOD”

10 Minute AMRAP

10 Deadlifts (135/95#)

5 Dead Hang Pullups (BW)

10 Zombie Lunges (135/95#)

Novem Bootcamp

Three 8min AMRAPS, 2min

rest between

1:

5/5 KB or DB 1-Arm Clean

and Push Press

5/5 KB or DB 1-Arm OHWL

10 Leg Lifts

2:

5 Burpee Box Jumps

10/10 Plank K2E

30 Doubles/Singles

3:

150m Run

5 Dive Bomber Pushups

10 Goblet Squats

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