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190306 Wednesday

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Day 3
WOD 190306
Bring-A-Friend

warm-up – Coach’s Choice

A1. AMRAP 90sec
150m row
10 push-ups
rest 90sec, then A2
A2. AMRAP 90sec
5 kb swings
5 bjsd
rest 90sec, then A3
A3. AMRAP 90sec
10cal bike
max air squats until time expires
rest 90sec, then back to A1, x 2
rest to 20:00 on timer, then B
B. EMOM 10:00 
7-10 burpees
C. post WOD recovery

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