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170111 Wednesday

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Day 3
WOD 170111

warm-up – Coach’s Choice

A. EMOM 9:00
1. 6-8 db chest press
2. 10 strict ring row
3. 6 db g2oh, total reps, alt arms
B. EMOM 5:00
50 double unders – OR – 40sec of jumping rope
@ 15:00 on timer, immediately start C
C. complete workload as fast as possible
100 wall balls… perform 5 ring muscle-ups – OR – 7 pull-up/t2b combo every 20 reps
D. post WOD body maintenance

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