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200616 Tuesday

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@ the whiteboard

Day 2
WOD 200616

warm-up – Coach’s Choice

A. EMOM 12:00
1) 8-12 single arm row each arm
2) 8-12 bjsd/step-ups
3) 8-12 single arm pp each arm
rest to 16:00 on timer, then B
B. Complete workload @ 80-90% effort
200m run
21 db suitcase deadlifts – Right Side
21 hrpu
21 db suitcase deadlifts – Left Side
400m run
15 db suitcase deadlifts – Right Side
15 hrpu
15 db suitcase deadlifts – Left Side
600m run
9 db suitcase deadlifts – Right Side
9 hrpu
9 db suitcase deadlifts – Left Side
C. post WOD recovery

OutDoor WOD requirements:
-db/kb
-box
-be prepared to run

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