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161102 Wednesday

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Day 3
WOD 161102

warm-up – Coach’s Choice

A. A. 18:00 workload… touch and go hang power snatch… build bar each set… set 1 @ 90% of 6RM from last week… not for time
5. 5. 5. 5. 5. 5. – 5 barbell roll-outs @ dots
rest to 23:00 on timer, then B
B. EMOM 15:00
minutes 0, 3, 6, 9, 12 – 40sec row @ 80-90% effort
minutes 1, 4, 7, 10, 13 – 40sec… AMRAP burpees
mintues 2, 5, 8, 11, 14 – 40sec jump rope
C. post WOD body maintenance

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