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Workout Of The Day

July 20th, 2018

Saturday WOD 21-7-18

From today we will be posting two/three WOD Options:

Open – Those that want to compete RXD in The CrossFit Games – Open Workouts.
Performance – Those that want to compete SCALED in The CrossFit Games – Open Workouts.
Fitness – Is for beginners and our members who want to fit and healthy and do not want to Compete in The CrossFit Games – Open Workouts in March.

OPEN & PERFORMANCE
“Turtle Club”
For Time:
21 Overhead Squats (95/65)
200 Meter Run
21 Thrusters (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
15 Thrusters (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
9 Thrusters (95/65)
200 Meter Run

Post scores here on Beyond the WhiteBoard.

FITNESS
“Turtle Club”
For Time:
21 Overhead Squats (75/55)
200 Meter Run
21 Thrusters (75/55)
200 Meter Run
15 Overhead Squats (75/55)
200 Meter Run
15 Thrusters (75/55)
200 Meter Run
9 Overhead Squats (75/55)
200 Meter Run
9 Thrusters (75/55)
200 Meter Run

Post scores here on Beyond the WhiteBoard.

+ Optional Extra’s in Open Gym.

1. Alternating On the Minute x 10 (5 Rounds):
3 Overhead Squats
3 Thrusters
Both movements from the rack, and weights can be vary between
both movements as we build to a heavy triple at each.

3. Body Armor

Turkish Get Up: Build to a Heavy 1 on Each Arm
Followed by…
21-18-15-12:
Kipping Handstand Push-ups
Toes to Bar

Thank You: http://crossfitnewengland.com/wods-news/ and http://comptrain.co/individuals/home/

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