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WOD 090913: 5 Rounds of Pow


CrossFit Novem: Strength WOD: 10 Minutes for 3 Attempts Max Effort Unbroken Pull Ups Conditioning WOD: 5 Rounds For Time 400 Meter Run With Med Ball (30-20#) 50 Walking Lunges 15 Toes to Bar Novem BootCamp: WOD No. 1 “Boot Camp Helen” 3 rounds for time: 400m run 21 jumping squats 12 railing pull ups

CrossFit Novem:

Strength WOD:

10 Minutes for 3 Attempts

Max Effort Unbroken Pull Ups

Conditioning WOD:

5 Rounds For Time

400 Meter Run With Med Ball (30-20#)

50 Walking Lunges

15 Toes to Bar

Novem BootCamp:

WOD No. 1

“Boot Camp Helen”

3 rounds for time:

400m run

21 jumping squats

12 railing pull ups

WOD No.2

10 Minute AMRAP

50 Foot Bear Crawl (length of gym twice)

10 Box Jumps or Step Ups

10 Ring Rows

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