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131016 Wednesday

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Day 3
WOD 131016

warm-up – moderate intensity
accumulated 1000m rowing + 25 ghd sit-ups + 25 back extensions

-mobilize-

EMOM for 10:00 of:
5 deadlifts
-these are touch & go reps, NOT single rep drops-

-rest 3:00-

AMRAP in 4:00 of:
wall balls – 20/14 @ 10’target

-rest 2:00-

AMRAP in 3:00 of:
rope ascents – 15’

-rest 2:00-

AMRAP in 2:00 of:
jump rope

-rest 2:00-

AMRAP in 1:00 of:
Rx’d – hrpu, SK – hspu

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