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WOD 082113: Partner Coaching


CrossFit Novem: Movement Prep 3 Rounds 5 Toes to Bar 5 Step Ups 5 Front Squat (45/30) Going Up on weight Conditioning WOD: 12 Minute AMRAP PARTNER COACHING 10 Toes to Bar 10 Box Jumps (24/20) 10 Front Squat (115/75) Novem BootCamp: WOD No. 1 10 Minute AMRAP 4 Jumping Pullups 4 Squats 8 Jumping

CrossFit Novem:

Movement Prep

3 Rounds

5 Toes to Bar

5 Step Ups

5 Front Squat (45/30)

Going Up on weight

Conditioning WOD:

12 Minute AMRAP

PARTNER COACHING

10 Toes to Bar

10 Box Jumps (24/20)

10 Front Squat (115/75)

Novem BootCamp:

WOD No. 1

10 Minute AMRAP

4 Jumping Pullups

4 Squats

8 Jumping Pullups

8 Squats

12, 12, 16, 16, 20, 20

Etc…..

WOD No. 2

10 Minute AMRAP

400m Run

10 Toes to Bar

10 Russian Swings

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