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161207 Wednesday

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Day 3
WOD 161207

warm-up – Coach’s Choice

A. front squats
5. 3. 3. 1. – 6-8 heavy single arm row @ dots
first set @ 77% 1RM… build bar each set… squat every 3min
(0:00, 3:00, 6:00, 9:00)
rest to 20:00 on timer, then B
B. AMRAP 12:00 @ 80-90% effort
12 bjsd – 24”/20”
12 kb swings – 32kg/24kg
12 burpees
C. post WOD body maintenance

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