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WOD 080314: Oh Danny Boy…


Crossfit Novem “Danny” 20min AMRAP 30 Box Jumps (24/20) 20 Push Press(115/80) 30 Pullups Novem Bootcamp Five 5min Amraps, 1min rest between each A: 5/5 DB Snatches 10/10 Lateral Hops over DB B 5 Burpees 10 Jumping Pullups C: 5 Soccer throws 10 Ball Slams D: 5 Wall Balls 10 Reverse Scorpions E: 10 GTO

Crossfit Novem

“Danny”

20min AMRAP

30 Box Jumps (24/20)

20 Push Press(115/80)

30 Pullups

Novem Bootcamp

Five 5min Amraps, 1min

rest between each

A:

5/5 DB Snatches

10/10 Lateral Hops over DB

B

5 Burpees

10 Jumping Pullups

C:

5 Soccer throws

10 Ball Slams

D:

5 Wall Balls

10 Reverse Scorpions

E:

10 GTO

10/10 Russian Twists

Novem Barbell

Snatch + Hang Snatch

Work up to max

Clean &Jerk

work up to 1 @90%

Front Squat

3×5 Work up to new 5rm

 

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