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151028 Wednesday

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Day 3
WOD 151028

warm-up – Coach’s Choice

A1. 6-10 pull-ups/ring rows… weighted, strict or negative, rest 30sec then A2
A2. med ball clean cluster – 5. 5. 5, rest 2min after 3rd set, then back to A1, x 3
-rest as needed-
B. EMOM 9:00
minutes 0, 3, 6 – 9 shoulder to overhead
minutes 1, 4, 7 – 9 sdhp
minutes 2, 5, 8 – 9 burpees over bar
-rest as needed-
C. partner up!
4 x 10 shuttle sprints, partner holds FLR during sprints
D. post WOD body maintenance

 

 

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