10 Deadlifts 245/175. 20 SDHP 200 ft butt kickers 10 floor presses 115/75 Skill/Str-: Squat Clean 15 PVC OHS, snatch balance, power snatch, good mornings, Wod 10 box jumps, Cool down: 20 pvc good mornings Wod Warm up 200 m run, 10 SDHP #35/25-2 rounds. Str- good morning 5-5-5-5-5 3 rounds for time, Warm up Strength and Skill: thruster 10-5-3-3-1 rep max 9 pull ups 4 front squats 135/95 1000 m row One arm DB snatches(switch hands however you want) 35/25 Good luck! Follow along and get something done in less then 20 minutes. 10 pull ups 50 one arm DB hang power snatch 35/25 Dead lift 3-3-3-3-3 21-15-9-5 30 sit ups, Wod 10 weighted calf raises Squats with DB 35/25 10 Turkish get ups 53/35, WOD I help college athletes maximize their 4-year sports window and succeed after graduation. Too much support and you wont progress. 20 squat cleans 95/65 Tabata 10 dB curls 9 push jerks 95/65 Str- Back squat 5-5-3(5-3-1) 5 overhead squats 115/75 21-15-9 25 PVC good mornings 60 DB Lunges 35/25 10 bent over row If your WOD is going to be pull-heavy, you might opt for rowing to wake up those back muscles. Squats, Warm up 30 ring rows It uses three basic bodyweight exercises pull-ups, push-ups, and squats and tons of transitions to separate those who are just fit from those who are fit and smart about how they approach the WOD. For time, Wod Push ups Strength and Skill: Back Squat 1-1-1-1-1RM WOD Wod 25 KB swing 53/35 3 min of thrusters 95/65, Warm up: 5 minute foam roller, 800m run Cool down: stretch and roll, Strength: split jerk 5-5-5 40 m bear crawl, Wod 15 DB thrusters 35/25 Pull ups, Cool down This means that the faster you complete the task, the more time you will have to rest. In some ways, movement prep and mobility go hand in hand. 15 Hang power snatch 115/75 Strength/Skill: press 5-5-5 0:00 - Intro0:08 - Warm Up1:56 - Mobility3:07 - "Time After Time"WARM-UP1 Minute EachActive Samson + Air SquatShoulder TapsLateral SquatsPush-up to Down DogW. 50 m high knees Med ball sit ups, Wod 5 power cleans Wod 20 double unders, Warm up Row 10 burpees box jumps 24/20 10 leg raises 6 Push Ups or 6 Knee Push Ups 1 min rest 3 rounds Because of this, Cindy is also notorious for being a WOD where people skimp on movement standards. 12 min AMRAP Wod For time, Warm up By using our site, you confirm that you have read and agree to our Cookie Policy, Privacy Policy, and our Terms of Service. 20 back extensions 5 rounds for time, Wod Ring L sits 10-10-10-10-10 DB curls 5 sets of 10, Warm Up: 2 minutes mountain climbers, 2 minutes jumping jacks, 15 med ball cleans Le WOD The Five. 2 box jumps For time, Wod 15 pull ups CFSBK likes to say that the warm-up is the "appetizer" and shouldn't get you full before the main course ahead. Sit ups Do it a few times a year. 15 burpees 100 push ups 20 sit ups 10 burpees 1 min rest Use Cindy as a way to mentally and physically prepare for Memorial day each year. 2 min plank, Wod 3 rounds for time, Wod 25 squats 50 ft of bear crawl Around the gym this can be referred to as the Cindy workout or Cindy WOD. By the President of the United States of America, a Proclamation. The answer, no matter who you are, is yes. The closer you are to your gear, the easier it is to make sure you keep your time low and your PRs up. 3 box jumps The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. CHIPPER is a crossfit complex in which there are no rounds! If your lower back is sagging, find ways to improve your core strength. 200 m farmers carry Then perform a a round of Cindy with pull-ups, push-ups and air squats at 50% effort. Wall balls 5 front squats Happy Birthday America, Warm up: 400m run, 10 pull ups, 20 push-ups, 30 squats, Strength: back squat 5-5-3 (5-5-5) Whether its handstand push-ups, kipping pull-ups, or endless overhead squats and snatches, CrossFit demands a great deal of mobility from every single joint. 50 sumo deadlift high pull Lower yourself as slowly as you can. 20 min max farmers carry. 50-40-30-20-10 10 power cleans 95/65 Many athletes go out way too hard during the first five rounds of Cindy. 10 one arm KB clean and jerk 53/35 AFAP (AS FAST AS POSSIBLE) or For-time - this type of workout specifies the exact amount of work (number of exercises and repetitions) that must be performed in the minimum time. Eingestellt von Hannah um 1200 m run 10 DB Curls Strength and Skill: press 5-5-5-5-5 For time, Wod WOD 15 dive bombers push ups, Wod WOD 150 wall balls for time, Warm up KB swing Russian 53/35 Cool Down: stretch, Warm up: 5 minute foam roller, 400 m run w/ DB,15 dive bomber push ups, 30 toes to bar WOD 400 m lunges Strength and Skill: power clean 3-3-1-1-1 - Modality. Notify me of follow-up comments by email. 5 rounds ( not for time, but 25 min cut off) 400 m run DB curls FGB JT This page provides training for various kinds of sports (circular training, strength training, stretching, crossfit). 5 rounds for time To keep pushing through your reps with solid form, you need to lock down exactly how to do each move in your muscle memory. 3 rounds Back squats 135/95 Then squeeze the glutes, grip the floor with your arms shoulder length apart, and then push yourself towards the floor until your chest is almost touching it, and then push yourself away, and repeat. 5 rounds, Warm up Standing tricep skull crushers 310, Wod WOD Also make sure youre working in plyometricsmovements where youre exploding your effort. 5 rounds(20 cut off!!! 20 min cut off. 20 hang power cleans 135/95 6 Hand Release Push Ups E2MOM 20 min, Wod . 3 rds for time, Murph 5 one arm KB cleans 53/35 21-18-15-12-9-6-3-1 You might be rolling into your garage gym or CrossFit box after a long day at work, or you may be working out at the crack of dawn before your brain is even fully awake. Str It is also an effective way of decreasing your risk of injury. 500 m row Cool Down: stretch, Warm up: 5 minute foam roller, 3 min jump rope, 3 min row 15 back extensions - 400m run WOD 1 handstand pushup (against a pear tree) Warm up This is a great book to throw in your backpack for that long weekend road trip or when you will be without gear. Cool down: stretch and roll, Warmup: 3 min jump rope, 3 min mountain climbers 10-9-8-7-6-5-4-3-2-1 Not for time, WOD 2 Work on this drill to improve your sets of 10 unbroken push-ups. 100 push ups 5 pull ups Strength/Skill: bench press deload 5-5-5 4 box jumps If you have both a strength and conditioning component to your workout, be sure to include movements from each. 20 Burpees Here, youll perform extremely lighter versions of the lifts of the day to dial in your technique. 3 rds for time If you choose to use a band, find one that supports your weight, but makes the lowering challenging. 35 med ball sit ups You need to make use of your ankles, knees hips and back to perform these and as such the posture is key. 10 pull ups 3 min rest 30 squats 50 sit ups 25 shoulder to overhead Start a clock the end time includes the rest periods. If body weight movements are easy for you, you may be able to do more than 20 rounds. These will likely take into account your personal weaknesses in the gym for example, you might have poor shoulder mobility that needs addressing daily. 3 rounds for time 15 weighted calf raises 2 front squats 155/105 Wod 2 rounds of: 3 rds CrossFit isnt easy. Then WOD WARM UP: 2 Rounds 10 Lunge to instep 10 Baby Squats 10 Cossack Lunges total 10 Ring Rows 10 Scapular pushups 10 Bottom of squat plate extensions SKILL: Every :90 for 7:30 5 BSQ @ 65% of 1RM WOD: PERFECT, STRICT "Cindy" 20 Min AMRAP 5 STRICT pull ups 10 PERFECT push ups 15 PERFECT squats 5 rds for time 5 one arm KB cleans 53/35 Read Also: Top 6 Best Plyometric Boxes For Your Workouts. 30 sit ups For example, if your WOD is full of thrusters, handstand walks, or overhead squats, youll mobilize your ankles and hips. 50 KB swings (Russian) 53/35 You record your results each time you do it, so you can measure your progress. For time, Wod 5(40%)-5(50%)-3(60%)-3(70%)-3(80%)-3(90%), Wod Do not use the weight-assist pull-up machines at the gym. Demo of the twist, Warm up: 5 minute foam roller, 5 minute row 5 Hang Power Clean @ workout weight 30 pull ups 10 kB swings 53/35 Push ups 10 box jumps At that point before I would transition I would repeat to myself- Push em out. WOD (Crossfit workout)-is a certain amount of work (the task), which is necessary to perform. 15 shoulder to over head 95/65 3 rounds 4 time Skills training is the most specific portion of your warm-up. And, it takes into account the specific movements you will be performing that day. They arent the focal point of the workout, but make sure your squat form is good. Cool down: You can achieve this through plyometric training. Check out more benchmark WOD guides here. 25 sit ups 1000 m row 5 min jump rope Warming up is critical if you want to reach your fitness goals. 10 min AMRAP 75 squats Knees to elbows. 5 min roll Warm Up: 2 minutes mountain climbers, 2 min flutter kicks, 2 min planks Ring dips You may also consider typing this up and laminating it for your gym bag. 9 CrossFit Warm-up Ideas With Games & Exercise 1. 10 wall balls Glen 15 reverse barbell curls Cool Down: 5 minute foam roll, stretch, Warm up:800m run, 25 burpees WOD 10 front squats 135/95 10 push presses 65/45 5 over the bar burpees 10 min AMRAP, Warm up 50 Mountain climbers Warmup, inkl. 15 band tricep pull downs x 3 sets, Warm up: 200 m Run, 10 jumping lunges, 2 rds Str- clean&jerk 1-1-1-1-1 Strength and Skill: back squats 5-5-5-5-5 20 shoulder to overhead DB 35/25 21-15-09 CrossFit is largely about expanding your work capacity, and that doesnt only happen during your workout itself. 10 min AMRAP, Str-Shoulder Press 12 pull ups 5rds, WOD 25 push ups Score is the total number of rounds and reps completed before the 20-minute clock stops. 30 Wallballs 20/15 VisualizationI told myself the day I got my week of workouts that no matter what when I get Cindy I will knock this one out of the park, I was tired of feeling as if I did not have enough so I prepared my mind for the battle that was going to take place during the week. Pull ups, Warm up You dont need to take rests in between because each of these exercises hits a completely different muscle group and so while you perform the other exercises, your previous muscle groups can regain their strength, thus allowing you to go at it in full force. Str-floor press 5-5-5-5-5 25 Russian swings 5 front squat 155/105 50 ring push ups Cool Down: stretch, Warm up Thrusters 95/65 Max vertical 20 med ball cleans 200 m run Cool Down: stretch, Warm up: 5 min roll, 3 min jump rope, 3 min row 20 jumping lunges Str- press 5-5-3(3-3-3) Check out these tips to improve your plank hold time and core strength. 17 handstand push ups 40 pull ups Answer: Check out the WODFitters Hand Grips for CrossFit WODs for high rep pull-up workouts. 5 burpees EMOM 10 floor presses 185/115, Warm up Run 1 mile 50 med ball sit ups 5 sets Skimp on your mobility training at your own risk. 2 min rest 20-15-10-5 50 Squats 5 overhead squats 135/95 3 min of max back squats 95/65 Cool down 150 air squats, Warm up 70 Push-ups(deloaded) 10 squat cleans 155/105 10 lunges W/ med ball . 25 reps SDHP 53/35 Then 50 double unders 100 m lunges w/ball 3 rounds for time 5 min of jump rope Issued by President George Washington, at the request of Congress, on October 3, 1789 1 min rest WOD - is a workout (also called a metcon or a crossfit WOD). 5 min foam roll DB shoulder raises lateral 3 sets of 10, Wod 5 min of rage ball, Wod Wod 8 burpees 5-10 Hang Muscle Clean However, you have to be extremely mindful of the correct posture as otherwise, you might spend more energy for little returns. 10 DB presses This is a long, slow, grinding workout, so dont do a ton of cardio. Ring rows A thorough warm-up is comprised of different components that. 5 deadlifts 135/95 800 m run 5 rounds for time, Wod 20 front squats 135/95 [We Hate Spams]. 10 deadlifts 135/95 4 rds for time Med ball sit ups, Str- back squat 20-20-20(50% for all sets), WOD 50 thrusters 40 squat cleans 95/65 20 lunges with plate overhead 45/25 40 KB SDHP 53/35 800 m run 100 push ups 100 Burpees, Warm up 1000 m row, 100 flutter kicks 5 pull-ups. This is because these three exercises hit all the major muscle groups in your body and because of their intensive nature you continue losing calories even after youre done, once your body is cooling down. WOD Med ball sit-ups 20/14 Str/ deadlift 5/5/3/5/5 Post your score in the comments below!Today's workout is \"Mod Cindy\", a variation of the classic CrossFit WoD Cindy. (40%)-(50%)-(60%)-(75%)-(85%)-(95%) "I recommend Brad to anyone that seriously wants to go to BUDs or anything else in life try these workouts. 10 bar facing burpees 75 push ups 21 thrusters 100/70lbs For each of the four prongs of the warm-up, you can swap out any of the exercises for a similar move that suits your needs a bit better. Burpee pull up 3min max thrusters 95/65 A good warm-up also increases body temperature and puts your body's pH at a level optimal for exercise. Over the bar burpees 20 push ups 4 rds for time 10 deadlifts 135/95 Strength/Skill: back squat Consider using the Word Bank Warm Up template in this article. Strength and Skill: back squat 20-15-10-05-01 rep max 5(40%)-5(50%)-3(60%)-3(70%)-3(80%)-3(90%), Wod 5 Pull-ups 15 min cut off, Warn up 40 ring dips Take a look at the movements you will be performing in your workout. For time, 10-9-8-7-6-5-4-3-2-1 Supplementing your day-to-day training with warm-ups is, plain and simple, one of the most accessible ways to improve your CrossFit game. 20 one arm DB hang power snatch(10 each hand)35/25lb Warm up CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. 6 front squats 155/105 If you havent done Cindy before (or recently), do a test round of the workout about five minutes before 3-2-1 go. Ring row Warm Up: 5 min foam roll, 5 minute row, 30 push ups Check out these tips to improve your Cindy PR scores or if youre new to the workout. 200 m run Strength and Skill: press 3-3-3-3 25 ring rows The workout is done just like the song. 10 KB twist Cool Down: stretch, 5 min roll 400m run WOD 10 one arm KB clean &jerks right hand 53/35 All the way to 1 of each So if on Tabata round #1 you do 15 kettlebell swings, you want to hit 16+ for round two. Cool down: stretch and roll, Warm up: 400m run with DB Putting in that extra effort and approaching a higher intensity during your warm-up can improve your performance during your actual workout. Cindy is a high-rep workout. 5 min roll Strength and Skill: Front Squat 3-3-3-3 (5 SEC Hold at the bottom of each rep) 35 KB swings 53/35 When this is easy, progress to 10. 500m row Le but est de terminer le WOD le plus rapidement possible. 100 push ups JT 20 rounds (1 minute per) is a good benchmark to set your goal on. Strength: floor press 10-10-10-10 5 rounds of Cindy 10 barbell curls 5-5-3- 5-3-1 Related: Foam Rolling vs Stretching Know when to use each method, A post shared by Sara Sigmundsdttir (@sarasigmunds) on Dec 2, 2017 at 12:51pm PST. Tricep extensions 10 reps While this may not be the most fun, its essential if you want to perform better. 5 rounds, Warm up 5 min jump rope, 100 sit ups Strength and Skill: deadlift 1-1-1-1-1 2 min rest In all likelihood, the bottleneck in this workout is going to be push-ups. 5 burpees, 200m sprint, 5 burpees Each time the KB his the ground its a rep. ) 100 lunges 10 hang power cleans 15 ring dips, 200m run, 30 push ups, 200m run: 4 rds for time, Warm up 15 sit ups CrossFit WODs are unique in that they are meant to be very different every day. 75 power snatches for time 200 Meter Run or Bike/Erg 400 m run Heres why you should warm-up before your CrossFit workouts. Before each CrossFit workout, a thorough warm-up is vital. Str/Skill: press mass effect 2 best armor; pusha t daytona album sales; franklin middle school staff website 20 lunges Make sure you get done with the warm up and strength with 30 min to spare. 5 Thrusters 115/75 3 min of thrusters 115/75 Strength and Skill: Hang power clean 3-3-3-3-3 10 front squats 135/95 Str- deadlifts 5-5-5-5 Deadlifts 135/95 All proceeds go to help the Alief Hot Shots jump rope team get to State. 21-15-9-5 Calf raises 20 reps 40 KB swings 53/35 Ring dips Abad CC, Prado ML, Ugrinowitsch C, Tricoli V, Barroso R. Combination of general and specific warm-ups improves leg-press one repetition maximum compared with specific warm-up in trained individuals. 2 rounds, Wod Str-Front squat 1-1-1-1-1RM 5 rounds not for time(athlete choices weight), Cool down 100 sit ups 10 front squats 225/135 Floor press135/95 Do each set of squats under the pull-up bar so you can immediately start the next round. 3 min max KB swings(Russian) WOD 21-15-9-5 12 min AMRAP, Cool down: 20-20-20 Tricep bands pull downs, Warm up No matter which strength sport you love most, a warm-up will help you love it more. And bench 5-5-3 (5-5-5), WOD If you like the sport of CrossFit, you likely find yourself seeking ways to perform better in your box. Ring dips, WU 10 Turkish get ups 5(40%)-5(50%)-3(60%)-5(75%)-3(85%)-1(95%), Wod A thorough warm-up is comprised of different components that will get your body ready for general physical activity while also getting specifically prepped for the exercises ahead. 10 min AMRAP, Warmup: 200 m farmers carry 200m farmers carry 53/35 10 front squats Consider 1-2 minutes of mobility that will open your hips before your squat session. 1 min rest 3 min jump rope 6 Push Jerks, 155/105 lbsStimulus: Str/Skill: bench press 3-3-3 12 pull-ups But in general, youll want to recruit muscles across your entire body during a CrossFit warm-up. Push-ups, WOD 15 leg raises Floor press 5 rounds for time. Strength: bench 3-3-3 5 min foam roll As I jumped into round 13 I began to really focus on my breathing, slowing my breathing down and calming the monkey mind and really adding to the focus of the present. 5 box jumps Warm Up 400m Row/bike 10 reps each of T,Y,I . 20-15-10-05 200m run 10 front squats 185/115, WOD You can use the pumice stone to lightly trim off the excess hard skin that can tear during a hard workout. 5RFT, Warm up 20 push press 95/65 15 floor press 21 KB swings 53/35 10 squat cleans 155/105 Featured Image: Dean Drobot / Shutterstock. 10 bent over rows 75 ring rows Strength eand Skill: back squat 3-3-3-3 10 KB around the worlds(both ways) can i use shoe glue for fake nails. 15 ring rows 10 bar bell curls 45/65 Heavy loads on small joints can add up over time. 10 lunges w/ kb in rack position 4 Push Jerk @ workout weight. Eliminate (or Minimize) Transitions 4. 3 min of max front squat 75/45 Wod- Strength/Skill: squat (5-5-3) 5-3-1 Reduce the push-ups to kneeling or bench push-ups if necessary. 10 DB Presses 21-15-9-5 The same approach (crossfit program) often applies to all athletes in the gym, however weights and intensity are scaled individually depending on the athlete's physical training. The Role of Specific Warm-up during Bench Press and Squat Exercises: A Novel Approach. Cool down: stretch and roll, Fri: 10am Free community Black Friday WOD only, Warm up: 10 Turkish get ups 20 med ball sit ups 1 min rest 20 PVC good mornings (1). 20 sit ups davenport, fl crime rate P.O. Cool down: stretch and roll, Strength: front squat 5-5-5 Fast Feet Drill 15 seconds Fast Feetor Football Chatter 15 seconds Butt Kickers (hamstring activation) 1 Squat Hold + 9 Air Squats 10 Trunk Twists 10 Push-Ups Ring rows This doesnt mean you cant walk or jog for your warm-up CrossFit does, after all, feature a lot of running (Murph, anyone?). Ring dips 100 back squats 45 lb bar Even if its only 2-3 small sets, youll get much better at double unders if you do them each day. Labor Day WOD AMRAP (AS MANY ROUNDS AS POSSIBLE) - in such a workout, a clear indication of the number of exercises and repetitions of one circle (round) is set and the time during which it is necessary to perform as many such circles (rounds) is indicated. 1000 m run 10 burpees 20 push ups (https://youtube.com/watch?v=ok34YSJqQgE), Lunge Guide | How To, Variations, Benefits, and More (https://youtube.com/watch?v=RqimDHU-tkg), Kassandra Gillis Victorious at the 2023 Wellness International, Ariel Khadr Wins the 2023 Fitness International, 2023 Arnold Classic Results Ramon Rocha Querioz Triumphant in Classic Physique, 2023 Arnold Classic Mens Open Pre-Judging Walker, Jacked, Dauda in the Top 3, 2023 Arnold Classic Results Live Updates and Winners, The Best Creatine Supplements for Bulking, Mixing, and More, The Best Barbells For All-Around Training, Weightlifting, Powerlifting, Deadlifts, and More, Best Home Gyms For the Money, Bodybuilding, and More, Best Pre-Workout Supplements For Muscle Gain, Weight Loss, And More, Athletic Greens Review Price, Flavor and Nutrition Breakdown. 10 rds, Deadlift 5-3-1 10 KB twists Use The First 5 Minutes To Feel Out Cindy 3. For time, Warm up 1 round is equal to 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats. 30 front squats 95/65 9 of each Str- Back squat WOD abbreviation WODis used mainly for designation crossfit workouts, and in other sports this abbreviation is not used. AMRAP, Back squat 5-5-5 It improves your ability to move well. Handstand push ups 7 burpees To perform this correctly you need to first stand with your feet apart, toes pointed out and arms loose by your sides. 50 KB Swings 53/35 50 KB swings (Russian) 53/35 (10 push ups on kb every time the kb is put on the ground- that does not include the switch between movements) Strength and Skill: front Squat 3-3-3-3 50-40-30-20-10 Cindy stands out as a benchmark CrossFit WOD. 100 squats Cool down: stretch and roll, Wod -50 med ball sit ups and roll, Warm up: 500m row, 50 sit ups, 50 back extensions, 15 med ball cleans 400 m run w/DB E2MOM 15 sit ups (complete as many reps as possible in the remaining time) 1 min rest between sets, WOD 100 sit ups Str- E3MOM 6 DB curls 20 double unders Therefore, a person engaged in crossfit training is able to perform both high-intensity training in 2 minutes, and long 20-30 minute workouts, and with the same ease run a marathon. The Cindy WOD is one of the CrossFit Girl WODs. 20 Turkish get ups 53/35 Lunges with DB 35/25 How do you score the "Cindy" workout? 10 min AMRAP, Warm ups A bunch of us are headed out to support our competing athletes this weekend at CrossFit Magnoliascompetition. RELATED ARTICLES 5 over the bar burpees For example, pretend your workout has push presses and wall balls shots in it. 5 min of jump rope WOD You can also use poker chips, but if you have to move away from the pull-up bar to move one, youre wasting time. These are done to exercise the chest muscles and pump up your chest. 100 squats For time, WU: 5 min jump rope, 10 Turkish get ups Str- power clean 1-1-1-1-1 200 m run WOD WOD 3 min flutter kicks, Wod Run 1 mile 3 Kipping Pull Up or 3 Jumping Pull Up Muscle activation is what prepares your body for intensity. 40 m of bear crawls, Wod 50 air squats 3min rest Back to WOD Generator 7,649 WODs and counting Box 4666, Ventura, CA 93007 Request a Quote: taurus 1911 45 acp extended magazine CSDA Santa Barbara County Chapter's General Contractor of the Year 2014! 500 m row 20 med ball cleans 20/14 5 rds, Warm up: 50m bear crawl, 50m pig on skates, WOD 20 lunges, 25 med ball sit ups 20 PVC good mornings 200 m run 2 min sit ups, Wod 50 box steps Strength and Skill: bent over row 5-5-5-5-5 WOD 25 double unders Then WOD 5-5-3(5-5-5)-Max reps at 40%, Str- Back Squat Cool Down: stretch, Warm up: 5 minute foam roller 3 rounds of Cindy - Time. Please be safe out there on those wet roads. If youve ever injured your wrist or ankle, you know how much even a minor tweak can nag or decrease performance. 10 toes to bar
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