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141006 Monday

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Day 1
WOD 141006

warm-up – Coach’s Choice

Focus: Pulling Strength
Practice: Burpee pacing
Training: HRPU

EMOM for 10:00 of:
evens – 4-6 weighted, strict or negative pull-ups
odds – 2-5 burpees on :00  :20  &  :40 (maintain or increase burpee count each set)

EMOM for 10:00 of:
evens – 6-8 single arm row w/kettlebell
odds – 3-5 stone to shoulder, athlete’s choice

-rest to 25:00-

100 hrpu for time or AMRAP in 6:00

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