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WOD 100513: Flipped Upside Down


CrossFit Novem: Team WOD: Teams of 3 “Upside Down” 100 Goblet Squats (32/24) 100 (2) Racked DB Lunges (45/25) (1,2,3…) 100 Wallballs (20/14) @ 10FT 1000m Row 1 KB, 1 Wallball, 1 Set of DB 1 Person Works,1 Person in Handstand, 1 Person Rests, Scaled 1 Person Holds legs in Handstand Switch when person falls

CrossFit Novem:

Team WOD:

Teams of 3

“Upside Down”

100 Goblet Squats (32/24)

100 (2) Racked DB Lunges (45/25)

(1,2,3…)

100 Wallballs (20/14) @ 10FT

1000m Row

1 KB, 1 Wallball, 1 Set of DB

1 Person Works,1 Person in Handstand, 1 Person Rests, Scaled 1 Person Holds legs in Handstand

Switch when person falls from wall

Novem BootCamp:

Team WOD:

Team Spartan

Teams of 2

30 Burpees

30 Jumping Pullups

30 Box Jumps

30 Med Ball Cleans

30 Situps

30 KB Squat

30 Jumping Lunges

(1,1,2,2…)

30 Skull Crushers

30 Jumping Squats

30 Mountain Climbers

(1,1,2,2…)


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