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WOD 070813: Down and Dirty


CrossFit Novem  Strength WOD:  High Bar Back Squat 6 @ 70% 4 @ 80% 3 @ 85% Conditioning WOD: For Time 100 Burpees Novem BootCamp WOD No.1  10-9-8-7-6-5-4-3-2-1 Box Jumps 1-2-3-4-5-6-7-8-9-10 Russian Kettlebell Swings WOD No. 2 10 Minute AMRAP 250 Meter Run 20 Walking Lunges 10 Star Jumps

CrossFit Novem 

Strength WOD: 

High Bar Back Squat

6 @ 70%

4 @ 80%

3 @ 85%

Conditioning WOD:

For Time

100 Burpees

Novem BootCamp

WOD No.1 

10-9-8-7-6-5-4-3-2-1

Box Jumps

1-2-3-4-5-6-7-8-9-10

Russian Kettlebell Swings

WOD No. 2

10 Minute AMRAP

250 Meter Run

20 Walking Lunges

10 Star Jumps

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