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181126 Monday

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Day 1 
WOD 181126

warm-up – Coach’s Choice

A. EMOM 10:00
evens – 5-7 dumbbell chest press
odds – AMRAP 30sec strict pull-ups/ring row
rest to 15:00 on timer, then B
B. 3 sets @ 90% effort
500m row/ski – OR – 25cal bike
12 deadlifts… nte 100% bodyweight
21 bjsd @ 20”
C. post WOD – accumulate 30 ghd/abmat sit-ups + 30 hrpu
D. post WOD recovery

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