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190703 Wednesday

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Day 3
WOD 190703
Bring-a-Friend

warm-up – Coach’s Choice

A. 6. 4. 2. – Strict/Weighted Pull-ups, 20 walking lunges @ dots… not for time, capped @ 10:00
rest to 15:00 on timer, then B
B. AMRAP 5:00 
strict hspu (games standards) – OR – strict press… nte 95/65… (Friends/Beginners… db strict/push press)
rest to 23:00 on timer, then C
C. For time… capped @ 7:00
21-15-9
kb swings… nte 24kg/16kg
t2b/k2e/hkr/abmats
wall balls
D. post WOD recovery

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