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171221 Thursday

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Day 4
WOD 171221
Happy Birthday Coach J9!

warm-up – Coach’s Choice

A. Complete workload for time…  
buy-in – 42 kb swings (nte 24kg/16kg) + 42 burpees 
then…
3 rounds of: (barbells nte 95/65)
12 sdhp
12 shoulder to overhead
12 front squats
cash-out – 42 wall balls + 42 strict push-ups
B. post WOD recovery/skill work – Coach’s Choice

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