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150930 Wednesday

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Day 3
WOD 150930

warm-up – Coach’s Choice

A1. 6 RFESS @ 3010 tempo, loaded, no rest btw legs, go immediately to A2
A2. 10-15 squat jumps – 6”, unbroken reps… rest 2min then back to A1, x 3
-rest as needed-
B. EMOM 6:00 – 1 power snatch + 1 hang snatch + 1 heaving snatch balance
-rest as needed-
C. 5 sets @ 95% effort
200m sprint
rest 1min
D. post WOD body maintenance

 

 

 

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