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WOD 082013: Nate


CrossFit Novem: Movement Prep 3 Rounds 3 Pullups 3 Ring Dips 30 Sec Handstand Hold/Set up for Handstand Pushup Mod Conditioning WOD: “Nate” 20 Minute AMRAP 2 Muscle Ups 4 Hand Stand Pushups 8 KB Swings (32/24) Novem BootCamp: WOD No. 1 10 Minute AMRAP ME Pushups Until Failure Then 250m Run Score is #

CrossFit Novem:

Movement Prep

3 Rounds

3 Pullups

3 Ring Dips

30 Sec Handstand Hold/Set up for Handstand Pushup Mod

Conditioning WOD:

“Nate”

20 Minute AMRAP

2 Muscle Ups

4 Hand Stand Pushups

8 KB Swings (32/24)

Novem BootCamp:

WOD No. 1

10 Minute AMRAP

ME Pushups

Until Failure

Then 250m Run

Score is # of Pushups

WOD No. 2

12 Minute AMRAP

10 Wallballs

20 Situps

10 DB Thrusters

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