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200623 Tuesday

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@ the whiteboard

Day 2
WOD 200623

warm-up – Coach’s Choice
Equipment Needed – kettlebell, jump rope, med ball

A. EMOM 15:00
1) 8-12 kb swings
2) 8-12 goblet squats
3) 8-12 single arm front rack lunges (4/4-6/6)
rest to 19:00 on timer, then B
B. AMRAP 12:00 @ 80-90% effort
50 du/100s
25 kb sdhp
15 wall balls
10 FLR alternating shoulder taps
C. post WOD recovery

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