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151022 Thursday

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Day 4
WOD 151022

warm-up – Coach’s Choice

No rest between segments… rest is earned in EMOMs
A. EMOM 12:00
evens – 6 deadlifts (unbroken)
odds – 4 tgu, tough
B. EMOM 8:00
evens – 150m row
odds – 7 burpee box jumps – 24”/20”
C. EMOM 4:00
evens – 10 single arm db thrusters (R), rest in FLR to top of minute
odds – 10 single arm db thrusters (L). rest in FLR to top of minute
D. AMRAP 2:00 @ 90% effort
db g2oh
E. post WOD body maintenance

 

 

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