Friday WOD 9-11-18
November 8th, 2018
Friday WOD 9-11-18
OPEN – PERFORMANCE – FITNESS
“Designated Driver”
Teams of 3
3 Rounds:
4 Minute Row for Calories
3 Minute Bike for Calories
2 Minute Burpees Over Rower
Post scores here on Beyond the WhiteBoard.
+ Optional Extra’s in Open Gym.
Clean & Jerk Complex
5 Sets:
1 Squat Clean + 3 Front Squats + 1 Split Jerk
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)
Thank You: http://crossfitnewengland.com/wods-news/ and http://comptrain.co/individuals/home/
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