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150211 Wednesday

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Day 3
WOD 150211

warm-up – Coach’s Choice

A. EMOM 8:00
evens – 6-8 pendlay row w/zero negative
odds – 1-5 wall climbs
B. EMOM 8:00
evens – 6-8 hang power cleans w/pendlay row barbell wt.
odds – 30sec burpee over bar
C. EMOM 8:00
evens – 1-3 rope ascents – OR – 10-12 pull-ups
odds – walking lunges, entire minute, moderate pace
-rest until time hits 30:00, then D-
D. 4 x 30sec on rower, rest 30sec between efforts… all efforts @ 110%

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