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WOD 092813: Old School


CrossFit Novem: Teams of Four: 400 Meter Run Backwards 80 Shoulder to OH – out of the Human Rack (95-65#) 800 Meter Sand Bag Meter Run (30-20#) 80 Kettlebell Swings (24-16kg) 400 Meter Run Backwards Then as a team: 40 Bottom-to-bottom goblet squats  (24kg/16kg) Cash Out As A Team: 100 Burpees For Time Novem BootCamp:

CrossFit Novem:

Teams of Four:

400 Meter Run Backwards

80 Shoulder to OH

– out of the Human Rack (95-65#)

800 Meter Sand Bag Meter Run (30-20#)

80 Kettlebell Swings (24-16kg)

400 Meter Run Backwards

Then as a team:

40 Bottom-to-bottom goblet squats  (24kg/16kg)

Cash Out As A Team:

100 Burpees For Time

Novem BootCamp:

Teams of Two:

400 Meter Dumbbell Waiter Walk

50 Squats
50 Singles
50 walking lunges
400 Meter Dumbbell Waiter Walk
50 PVC Pipe Shoulder Press
50 PVC Pipe Push Press
50 PVC Pipe Push Jerk
400 Meter Dumbbell Waiter Walk
50 PVC Pipe Thrusters
50 Sit Up & Press (plate)
400 Meter Dumbbell Waiter Walk

Cash Out As A Team of Four:

100 Burpees For Time

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