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151228 Monday

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Day 1
WOD 151228

warm-up – Coach’s Choice

A. EMOM 7:00
5 burpees over bar + 1 front squat
rest to 10:00 on timer, then B
B. 30 shoulder to overhead for time… barbells not to exceed 135/95
-rest as needed-
Perform following workloads @ 90-95% effort… barbells not to exceed 115/75
C1. 2 sets of:
6 sdhp + 7 wall balls + 8 bjsd (24”/20”)
rest 2:00, then C2
C2. 2 sets of:
5 bar-facing burpees + 6 hang power cleans + 7 deadlifts
D. post WOD body maintenance

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