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I have to say I am so psyched and how quickly everyone is improving. You are all becoming better athletes every day. Everytime you come in you all practice the movements you would like to master. This is why everyone is doing better and better every week.  You all impress me with your work ethic and you make me proud to have all of you as CrossFit Newton athletes. Keep up the GREAT work everyone!!!!

On to the WODS

WOD 1(with a two person team you must row a total of 4000 meters/2000 each.  one athlete at a time till you reach 4000). Rest 3 min,  then begin WOD 2(each athlete has to complete 21-18 and 15 reps of each exercise.  The team may not move to the next round till both athletes finish the round.  The athletes may do the exercises in any order they choose, and they may both work at the same time.

WOD 1

row 4000 meters in 250 meter sprints(damper @ 4)

rest 2 min.

WOD 2

21-18-15 reps for time of:
Box Jump, 24″/20″
KB Swings
Sumo Deadlift High-pull