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Friday WOD 12-10-18

October 11th, 2018

Friday WOD 12-10-18

FITNESS
“Tread Water”
For Time:
2k Row
300 Single Unders
10 Rounds of “Cindy”

OPEN & PERFORMANCE
“Tread Water”
For Time:
2k Row
150 Double Unders
10 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Post scores here on Beyond the WhiteBoard.

+ Optional Extra’s in Open Gym.

Squat Clean 
Minutes 1-2-3: 3 Squat Cleans (66-69-72%)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (76-79-82%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (86-88-90%)
Minute 12: Rest
Minutes 13-14-15: 1 Squat Clean (86-88-90%)

Front Squat 
2×4 @ 79%
2×3 @ 84%
2×2 @ 90%

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

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