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170920 Wednesday

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Day 3
WOD 170920

warm-up – Coach’s Choice

A. EMOM 9:00
1) 3-5 cgbp @ 30X1 tempo
2) 6-8 single arm db row each arm
3) 10 deficit goblet lunges, total reps
rest to 14:00 on timer, then B
B. AMRAP 17:00 @ 80-90% effort
18 wall balls
12 sdhp… not to exceed 75/55
10 strict push-ups… load with bumper plates nte 25/10
15 t2b/k2e/hkr/abmats
200m run
C. post WOD recovery

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