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170925 Monday

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Day 1 
WOD 170925

warm-up – Coach’s Choice

A. EMOM 12:00
1) db bear crawl… 40sec
2) farmer’s carry hold… 30sec
3) walking lunges… 40sec
4) hollow body arm hang… 30sec
rest to 16:00 on timer, then B
B. 1 set every 4min for 4 total sets… (16:00, 20:00, 24:00, 28:00)
200m run
18 American kb swings… 24kg/16kg
9 pull-ups/jpu/ring rows
C. post WOD recovery

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