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171229 Friday

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Day 5
WOD 171229

warm-up – Coach’s Choice

A. EMOM 8:00
evens – 5-7 barbell strict press… no racks
odds – 8-10 dumbbell deadlifts
B. EMOM 8:00
evens – 5-7 sdhp
odds – 8-10 bjsd… nte 30”
rest to 20:00 on timer, then C
C. 3 sets @ high intensity… workload capped @ 12:00!
100 double unders… nte 90sec of attempts
12 dumbbell deadlifts… dumbbell total nte bodyweight
12 burpee box jumps… nte 24”
D. post WOD recovery

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