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161003 Monday

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Day 1
WOD 161003

warm-up – Coach’s Choice

A1. 5 strict pulling reps… weighted, strict tempo or negative
pulling strength @ 0:00, 4:00, 8:00, 12:00
A2. 10sec AD sprint @ 100% effort
sprint @ 2:00, 6:00, 10:00, 14:00
rest to 20:00 on timer, then B
B. AMRAP 12:00 @ 80-90% effort… barbells not to exceed 95/65
250m row
6 clean to overhead
9 bjsd – 24”/20”
30sec FLR
C. post WOD body maintenance

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