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Friday WOD 23-11-18

November 22nd, 2018

Friday WOD 23-11-18

FITNESS
Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

“Smooth Criminal”
AMRAP 15:
90 Single Unders
30 Wallballs (14/10)
15 Deadlifts (165/115)

OPEN & PERFORMANCE

Deadlift
3×3 at 74%
3×3 at 79%
3×3 at 84%

“Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Post scores here on Beyond the WhiteBoard.

+ Optional Extra’s in Open Gym.

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts

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

 

 

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