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Monday WOD 3-12-18

December 2nd, 2018

Monday WOD 3-12-18

FITNESS
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (55/35)
21 Burpees Over the Erg
Max Cal Row

Rest 3:00

AMRAP 3
18 Overhead Squats (65/45)
18 Burpees Over the Erg
Max Cal Row

Rest 3:00

AMRAP 3
15 Overhead Squats (75/55)
15 Burpees Over the Erg
Max Cal Row

Rest 3:00

AMRAP 3
12 Overhead Squats (95/65)
12 Burpees Over the Erg
Max Cal Row

OPEN & PERFORMANCE
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (95/65)
21 Burpees Over the Erg
Max Cal Row

Rest 3:00

AMRAP 3
18 Overhead Squats (115/80)
18 Burpees Over the Erg
Max Cal Row

Rest 3:00

AMRAP 3
15 Overhead Squats (135/95)
15 Burpees Over the Erg
Max Cal Row

Rest 3:00

AMRAP 3
12 Overhead Squats (155/105)
12 Burpees Over the Erg
Max Cal Row

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: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 67% of 1RM Front Squat For Both Lifts

Snatch Complex
5 Sets (Building to a Moderate):
1 Snatch Pull
1 High Hang Squat Snatch
1 Hang Squat Snatch
1 Low Hang Squat Snatch

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

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