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171023 Monday

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Day 1
WOD 171023

warm-up – Coach’s Choice

A. Front Squats… (0:00, 3:00, 6:00, 9:00, 12:00)
10. 8. 6. 4. 2. 
30sec Farmer’s  Carry Hold @ dots
rest to 15:00 on timer, then B
B. EMOM 5:00
3 deadlifts @ 100% of final set of “A” + 30sec FLR
rest to 25:00 on timer, then C
C. Complete workload @ high intensity… capped @ 6:00
9. 7. 5.
dumbbell thrusters… nte 50/35
ctb pull-ups/jumping ctb pull-ups/bar muscle-ups
25 double unders @ dots
D. post WOD recovery

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