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190109 Wednesday

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Day 3
WOD 190109

warm-up – Coach’s Choice

A. 7 x 1:00 burpees @ 80-90% effort, rest 1:00 b/t sets
rest to 18:00 on timer, then B
B. 7 sets @ 90% effort… capped @ 15:00
12 db hang clean & jerks (6/6)… nte 50/35
12 pull-ups – OR – 5 ring muscle-ups
C. post WOD recovery… 5:00 stretching upper body/arms

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