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181210 Monday

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Day 1
WOD 181210

warm-up – Coach’s Choice

A. 1 set every 5min for 7 total sets… work @ 80 – 85% effort… load is Athlete’s Choice
3 stone to shoulder
5 stone squats
7 burpees
9 pull-ups – OR – 5 muscle-ups
25 double unders/singles
B. post WOD work… accumulate 50 sit-ups + 50 back extensions
C. post WOD recovery

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