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Wednesday WOD 12-7-17

July 11th, 2017

Wednesday WOD 12-7-17

We are changing to 1 week behind CompTrain starting on Monday, not 2 days behind.

So we will be testing you all over the next 4 days.

1. Conditioning
With a running clock:
Bergeron Beep Test
EMOM for as long as possible
7 Thrusters, 75/55
7 Pull ups
7 Burpees

Minimum Work requirement is 10 rounds.  If you are unable to complete 10 rounds, rest as needed and continue till 10 rounds are completed.

Benchmarks*
Super Elite/Specialists: 20+
Games Level Athletes: 18+
Regional Level Athletes: 13+
Open Level Athletes: 9+

Paul Tremblay: 27 rounds + 15 reps
Cheryl Nasso: 
24 rounds + 19 reps

+ Optional Extra’s in Open Gym. 

1. Clean
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3

2. Front Squat
(70%/5)4

Thank You: https://www.builtbybergeron.com/comptrain-faq/

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