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Wednesday WOD 21-11-18

November 20th, 2018

Wednesday WOD 21-11-18

Fitness
Pausing Front Squat
Build to Heavy Single (3 Second Pause)

“Breaking Bad”
3 Rounds
30/21 Calorie Row
30 Kettlebell Swings (53/35)
30 Front Squats (65/45)

OPEN & PERFORMANCE
Pausing Front Squat
Build to Heavy Single (3 Second Pause)

“Breaking Bad”
3 Rounds
30/21 Calorie Row
30 Kettlebell Swings (53/35)
30 Front Squats (95/65)

Post scores here on Beyond the WhiteBoard.

+ Optional Extra’s in Open Gym.

Barbell Cycling
On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar)
3 Rounds:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

Body Armor
3×8 Tempo Dumbbell Push Presses
3×8 Tempo Dumbbell Bent Over Row
3x Max Effort Ring L-Sit Hold

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

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