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131009 Wednesday

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Day 3
WOD 131009

warm-up
AMRAP in 5:00 of: (moderate resistance, moderate intensity)
10 walking lunges (total steps)
10 ring rows
10 med ball cleans

-mobilize-

WOD…
EMOM for 10:00 of:
4 push press w/3 second hold at top of the press

@ 10:00…
AMRAP in 3:00 of:
ring dips

rest 2:00

@ 15:00…
3 rounds of:
unbroken wall balls
unbroken pulling movement

L1 – modified/Rx’d pull-ups
Rx’d – chest to bar pull-ups
SK – muscle-ups

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