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141014 Tuesday

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Day 2
WOD 141014

warm-up – Coach’s Choice

Focus: RDL (video)
Practice: Pendlay Row (video)
Training: Aerobic Power

A. 8:00 emom, evens – 5 RDL @ 3121, odds – 6-8 pendlay row @ 01X0
-rest exactly 2:00-
B. 85-95% effort
AMRAP in 7:00 of:
12 calorie row
15 hrpu
9 t2b/k2e

-rest exactly 3:00-

85-90% effort
AMRAP in 7:00 of:
2 rope ascents – OR – 200’ sprint
8 wall balls
12 dumbbell g2oh, total reps, alternating arms – athlete’s choice

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