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WOD 121713: A Different Kind Of Annie


CrossFit Novem:  Strength WOD: Weighted Pullups 8@65% 6@75% 4@85% 3@90% Conditioning WOD: 5 Rounds for Time 30 Double Unders 30 Situps Novem BootCamp: WOD No.1 1 Minute ME Wallballs 30 Sec Rest 1 Minute ME GTOH 30 Sec Rest 1 Minute ME Ring Pushups Rest 30 Sec WOD No.2 10 Box Jumps 10/10 Half Moons

CrossFit Novem: 

Strength WOD:

Weighted Pullups

8@65%

6@75%

4@85%

3@90%

Conditioning WOD:

5 Rounds for Time

30 Double Unders

30 Situps

Novem BootCamp:

WOD No.1

1 Minute ME Wallballs

30 Sec Rest

1 Minute ME GTOH

30 Sec Rest

1 Minute ME Ring Pushups

Rest 30 Sec

WOD No.2

10 Box Jumps

10/10 Half Moons

10 KB Swings

Novem Barbell:

Snatch

Heavy Single

Then 2×2 Hang Snatch @ 70%

C&J

Work Up to 2 sets @ 85%

Front Squat

2×3@65%

2×3@75%

3@80%

3@85%+

Predefined Skins

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Example Patterns

demo demo demo demo demo demo demo demo demo demo