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180509 Wednesday

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Day 3
WOD 180509

warm-up – Coach’s Choice

A1. 4 back squats @ 21X1 tempo… no rest b/t A1 & A2
A2. 4 tgu @ moderate load… rest to 3:00, then back to A1, x 5
(A1 @ 0:00, 3:00, 6:00, 9:00, 12:00)
rest to 20:00, then B
B. 3 sets @ 80-90% effort
500m row
12 deadlifts… nte 185/135
21 bjsd @ 20”
C. post WOD recovery

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