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WOD 052913: 12 Minutes Rest 12 Minutes


CrossFit Novem: Mobility WOD:  7 Minutes of exploring your soreness Conditioning WOD: 12 Minute AMRAP 10 Kipping Pull Ups 30 Jumping Lunges 150 Meter Sprint – 5 Minutes of Rest –  12 Minute AMRAP 10 Wall Ball Shots (20/14#) 10 Ft. 10 Toes Through Rings Novem BootCamp: WOD No. 1 50 Burpees – 1 Minute

CrossFit Novem:

Mobility WOD: 

7 Minutes of exploring your soreness

Conditioning WOD:

12 Minute AMRAP

10 Kipping Pull Ups

30 Jumping Lunges

150 Meter Sprint

– 5 Minutes of Rest – 

12 Minute AMRAP

10 Wall Ball Shots (20/14#) 10 Ft.

10 Toes Through Rings

Novem BootCamp:

WOD No. 1

50 Burpees

– 1 Minute Plank Holds –

50 Walking Lunges

– 1 Minute Plank Holds –

50 Box Jumps or Step Ups

– 1 Minute Plank Holds –

WOD No. 2

 

10 Minute AMRAP

10 Box Dips

10 Star Jumps

10 Ground to Overhead

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