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WOD 082716: All the Points!


CrossFit Novem: Team Movement Prep 2 Rounds High Knees / Butt Kickers 5 Thrusters 5 Hang Power Snatch 30 sec HS Hold 5 Pullups 5 Wallballs Conditioning: Team WOD Teams of 2 ALL THE POINTS 20 Minute AMRAP 1 Pt Situps Air Squats Pushups 2 Pts Burpees Thrusters (115/75) Wallballs (20/14) @ 10ft 3pts Squat

CrossFit Novem:

Team Movement Prep

2 Rounds

High Knees / Butt Kickers

5 Thrusters

5 Hang Power Snatch

30 sec HS Hold

5 Pullups

5 Wallballs

Conditioning:

Team WOD

Teams of 2

ALL THE POINTS

20 Minute AMRAP

1 Pt

Situps

Air Squats

Pushups

2 Pts

Burpees

Thrusters (115/75)

Wallballs (20/14) @ 10ft

3pts

Squat Snatch (115/75)

Muscle Ups

HSPUs

 

One person Works One person Rest

At Minute 5, 10, 15 Every one Runs 200m

Score is Total Points

Novem BootCamp:

WOD 1:

Teams of 2: For Time

50 Man on Fire Burpees

100 Partner Sit Ups

400m Run

100 Lateral Box Step Overs

100 Partner Wall Balls

400m Run

100 Pull Ups

100 Air Squats

400m Run

100 OHWL

100 Alternating Plank K2E

400m Run

*Partners evenly split reps

*30min Time Cap

WOD 2:

Ca$hout

3 Rounds – Equal work to rest

150 M Partner Heavy Farmer Carry

Switch at 75m (Girard)

Novem Barbell Club:

Continue Barbell Programming!

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