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151221 Monday

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Day 1
WOD 151221
Happy Birthday Coach J9!

warm-up – Coach’s Choice

A1. back rack reverse lunges, 5 each leg, alt legs… rest 1min than A2
A2. 5 push press, rest 2min then back to A, x 3 (subtract 2 reps each set… 5, 3, 1)
-rest as needed-
B. EMOM 7:00
4 g2oh, unbroken touch-n-go
rest to 10:00 on timer, then C
C. For time @ 95+% effort
21-15-9
kb swings – 24kg/16kg
wall balls
t2b/k2e/hkr
cash-out = 40 burpees
D. post WOD body maintenance

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