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200508 Friday

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Day 5
WOD 200508

warm-up – Coach’s Choice

A. AMRAP 20:00 @ 90% effort… barbells nte 95/65
15 sdhp
12 hang power cleans
9 shoulder to overhead
6 dips
30sec FLR
B. post WOD recovery… be still 5-10min… no distractions

Home/Garage Gym Modifications
A. if no barbell, use db or kb… if single arm only do same number of reps each arm… for dips, be creative but safe!

No Equipment WOD 200508
For time
21-15-9
pvc/broomstick ohs
burpees

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