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160224 Wednesday

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Day 3
WOD 160224

warm-up – Coach’s Choice

A. EMOM 10:00
evens – Men row 150m, Women row 100m
odds – 3-5 stone to shoulder – Athlete’s choice
B. EMOM 10:00
1-2 rope ascents – OR – 5 burpee pull-ups
@ 25:00, start C
C. 1 set @ max effort
20 wall balls
20 sdhp – 75/55
20 bjsd – 20”
20 shoulder to overhead – 75/55
20 calorie row/AD
D. post WOD body maintenance

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