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161219 Monday

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Day 1
WOD 161219

warm-up – Coach’s Choice

A. EMOM 10:00
evens – 6 RFESS each leg, load w/dumbbells in each hand
odds – 8 single arm row, each arm
rest to 15:00 on timer, then B
B. 1 set every 2min for 5 sets… work at 95% effort
1:00 – 150m row + max reps shoulder to overhead… not to exceed 115/75
:30 – air squat recovery
:30 – rest
(work @ 15:00, 17:00, 19:00, 21:00, 23:00)
C. Accumulate 3-5min of core holds… Coach’s Choice
D. post WOD body maintenance

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