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WOD 123013: Fight Gone Bad


CrossFit Novem  Mobility 7 Minutes Conditioning WOD Fight Gone Bad 3 Rounds for Total Reps 1 Minute @ Each Station Wallballs (20/14) @10Ft SDLHP (75/55) Box Jumps (20) Push Press (75/55) Calorie Row Novem BootCamp Fight Gone Bad Bootcamp Style 3 Rounds for Total Reps 1 Minute @ Each Station Wallballs KBSDLHP Box Jumps DB

CrossFit Novem 

Mobility

7 Minutes

Conditioning WOD

Fight Gone Bad

3 Rounds for Total Reps

1 Minute @ Each Station

Wallballs (20/14) @10Ft

SDLHP (75/55)

Box Jumps (20)

Push Press (75/55)

Calorie Row

Novem BootCamp

Fight Gone Bad Bootcamp Style

3 Rounds for Total Reps

1 Minute @ Each Station

Wallballs

KBSDLHP

Box Jumps

DB Push Press

Cal Row

Cash Out

1 Minute Side Lunges

Rest 15 Sec

3 Minute Knees to Elbows Plank

Rest 15 Sec

1 Minute T Spine Rolls

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Example Patterns

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