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151001 Thursday

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Day 4
WOD 151001

warm-up – Coach’s Choice

A. AMRAP 6:00 @ 80% effort
9 t2b/k2e/hkr
12 bjsd/step-ups – 24”/20”
15 shoulder to overhead – barbells not to exceed 115/75
rest 4:00, then B
B. AMRAP 4:00 @ 85-90% effort
6 t2b/k2e/hkr
9 bjsd/step-ups – 24”20”
12 shoulder to overhead
rest 4:00, then C
C. 3 rounds for time @ 95-100% effort
3 t2b/k2e/hkr
6 bjsd/step-ups – 24”/20”
9 shoulder to overhead
D. post WOD body maintenance

 

 

 

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