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151202 Wednesday

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Day 3
WOD 151202

warm-up – Coach’s Choice

A1. 6 deadlifts @ controlled tempo, no bouncing… rest 1min then A2
A2. ring row cluster – 5. 5. 5. 5, rest 10sec @ dots, rest 2min after 4th set then back to A1, x 3
-rest as needed-
B. CFG Open WOD 12.3
AMRAP 18:00 of:
15 box jumps – 24”/20”
12 push press – 115/75
9 t2b
C. post WOD body maintenance

5 thoughts on “151202 Wednesday”

  1. Kieran

    B) 8 rounds + 4 t2b or 319 reps (6 + 15 or 231 back in 2012)
    All box jumps were step downs.
    8, 4 push jerks in rounds 1-6 and 8. In rounds 7&9 – 5, 4, 3
    Unbroken 2tb for 7 rounds, 6, 3 in round 7.

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