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160309 Wednesday

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Day 3
WOD 160309

warm-up – Coach’s Choice

A. Choose a complex that makes you feel happy!
Option 1 – EMOM 10:00
1 snatch grip deadlift + 1 power snatch + 3 ohs
Option 2 – EMOM 10:00
1 deadlift + 1 power clean + 3 front squats
rest to 15:00 on timer, then B’s… barbells not to exceed 115/75
B1. 3:00 @ 90% effort
500m row + shoulder to overhead, max reps in time remaining
rest 4min, then B2
B2. 3:00 @ 90% effort
25 calories AD + t2b/k2e/hkr, max reps in time remaining
rest 4min, then B3
B3. AMRAP 3:00 @ 90% effort
10 kb swings – 24kg/16kg
10 burpees
C. post WOD body maintenance

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