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171101 Wednesday

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Day 3
WOD 171101

warm-up – Coach’s Choice

A. EMOM 10:00
evens – 8-10 dumbbell deadlifts
odds – 10-12 overhead lunges, total reps… load with bumper plate overhead
rest to 15:00 on timer, then B
B. 5 x 1:00 workload… @ 100% effort… work every 3min
9cal/7cal Assault Bike sprint + 8 db g2oh (50/35) + max t2b until time expires (scale accordingly)
(15:00, 18:00, 21:00, 24:00, 27:00)
C. post WOD recovery

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