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181010 Wednesday

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Day 3
WOD 181010
warm-up – Coach’s Choice

A. Overhead Squats – 8. 6. 4. (week 1)
30sec FLR @ dots
squat 8’s @ 0:00, squat 6’s @ 3:00, squat 4’s @ 6:00
rest to 10:00 on timer, then B
B. EMOM 10:00
evens – 10-15 ring rows
odds – 10-15 hrpu
rest to 24:00 on timer, then C
C. AMRAP 7:00 @ 90% effort
15cal row/bike/ski
10 push press… nte 115/75
5 t2b
D. post WOD recovery

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