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171212 Tuesday

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Day 2
WOD 171212

warm-up – Coach’s Choice

A1. @ 0:00, 6:00, 12:00… 90sec @ 90% effort
150m/100m row + burpees until time expires
A2. @ 3:00, 9:00, 15:00… 90sec @ 90% effort
AMRAP… 9 pull-ups + 9 air squats + 9 t2b
rest to 22:00 on timer, then B
B. 3 sets @ 80-90% effort… capped @ 10:00
*20 kb swings… nte 32kg/24kg
20 bjsd… nte 24”
60sec forearm plank
*swings must be unbroken each set in order to continue to box jumps
C. post WOD recovery

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