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WOD051417: Mother’s Day WOD!


CrossFit Novem:  Movement Prep 2 Rounds 5 Hang Power Cleans 5 Front Squats 5/5 Step Ups Butt Kickers High Knee Go up on weight on Second Round Conditioning: Mothers Day WOD 25 Minute AMRAP 15 Front Squats (155/105) 20 Burpee Weighted Step Ups (20) 400m Run w/ Wallball (20/14)   RX+ Mothers Day WOD 25

CrossFit Novem:

 Movement Prep

2 Rounds

5 Hang Power Cleans

5 Front Squats

5/5 Step Ups

Butt Kickers

High Knee

Go up on weight on Second Round

Conditioning:

Mothers Day WOD

25 Minute AMRAP

15 Front Squats (155/105)

20 Burpee Weighted Step Ups (20)

400m Run w/ Wallball (20/14)

 

RX+

Mothers Day WOD

25 Minute AMRAP

15 Front Squats (185/125)

20 Burpee Box Jumps (20)

400m Run w/ Wallball (25/20)

Novem BootCamp:

WOD 1:

12min AMRAP

10 KB Squat Cleans (24/16kg)

10 Lateral Burpee Box Jump Overs

10 Ring Rows

WOD 2:

12min AMRAP

10 Wall Balls (20/14#) @ 10ft

30 Singles (60 Doubles/15 SSD)

10 DB Lunges (1, 2, 3…)

 

Ca$hout

800M Run or 1000M Row! (HAPPY MOTHERS DAY!!)

Novem Barbell Club:

Continue Barbell Programming!

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