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190722 Monday

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Day 1
WOD 190722

warm-up – Coach’s Choice

A. 5 x sidewalk loop run + 10-15 burpees… work every 3min (sub for run if raining = 10-15cal bike, athletes can start at bike or burpee to keep things moving)
rest to 18:00 on timer, then B
B. Complete workload for time… capped @ 12:00
15 – 12 – 9 – 6 – 3 
heavy kb swings
bjsd @ 24”/20”
t2b
*30 double unders/50 singles after each completed set
C. post WOD recovery

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