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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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