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Friday WOD 10-1-20

January 9th, 2020

Friday WOD 10-1-20

OPEN & PERFORMANCE
“CrossFit Open 20.2”
AMRAP 20
4 Double Dumbbell Thrusters 22.5/15kg
6 Toes to Bar
24 Double Unders

FITNESS
“CrossFit Open 20.2”
AMRAP 20
4 Double Dumbbell Thrusters 15/10kg
6 Toes to Bar
36 Single Unders

[COMPETITION TRAINING]

a. 10 Rope Climbs for time

b. 5 Rounds of:

10 Ground to shoulder heavy sand bag 150/100 pounds
10m Up and backs sandbag carry’s (total 20m each round)
c. Hang for 2min from the rig.

[Rowing Conditioning] (Mondays / Wednesdays / Fridays)

5000m time trial (Target 20/25min)

This is one of the monitor’s preset standard workouts. Row a 5000 meter time trial, going for your personal best. After you’ve rowed, enter your result in the Online Ranking and see where you stand with others of your age, gender and weight class.

Thank You:https: https://www.concept2.com/indoor-rowers/training/wod

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