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200930 Wednesday

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Day 3
WOD 200930
Repeat WOD 191101
Repeat WOD 170310

warm-up – Coach’s Choice

A. AMRAP 5:00 @ 80% effort
5 pull-ups
10 hrpu
15 squats
rest to 10:00 on timer, then B
B. 1000m row @ 100% effort…
rest to 20:00 on timer, then C
C. Repeat “A”
D. post WOD recovery

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