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200624 Wednesday

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@ the whiteboard

Day 3
WOD 200624

warm-up – Coach’s Choice
Equipment Needed – dumbbell, box

A. 1 set every 3:00, x 5
6 split stance RDL each leg + 8 alternating hang clean rl2p + 10 db loaded step-ups
work @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 18:00, then B
B. 3 sets @ 90% effort
8 burpee step-ups… nte 24”
12 alternating single arm db hang squat clean thrusters… nte 50/35
400m run
C. post WOD recovery

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