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171220 Wednesday

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Day 3
WOD 171220

warm-up – Coach’s Choice

A. AMRAP 8:00 @ 80% effort
8 dumbbell deadlifts
farmer’s carry down & back
30sec FLR
farmer’s carry down & back
30sec wall sit
rest 4min, then B
B. AMRAP 8:00 @ 85% effort
1500m/1400m row
150 double unders – OR – 50 bjsd… nte 20”
rest 5min, then C
C. CFG Open WOD 16.3
AMRAP 7:00
10 power snatch – 75/55
3 bar muscle-ups
(hyperlink to Games page for scaled and masters versions)
D. post WOD recovery

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