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140804 Monday

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Day 1
WOD 140804

warm-up – Coach’s Choice

0:00, 3:00, 6:00, 9:00
3 push jerks
-warm-up, build to your 5RM, and start from there
-find estimated 3RM over 4 sets

@ 15:00…
EMOM for 15:00 of:
@ minutes 15, 18, 21, 24, 27 – 6 stationary front rack lunges – 95/65 (total reps, stepping forward, alternating legs)
@ minutes 16, 19, 22, 25, 28 – 10-15 ring rows
@ minutes 17, 20, 23, 26, 29 – 15-20 hrpu

@30:00…
50 burpees

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