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201019 Monday

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Day 1
WOD 201019

Warm-up – Coach’s Choice

A. 10. 8. 6. 4. – Overhead Squat – OR – Front Squat… squat every 3min
AMRAP 30sec – strict k2e/t2b/toes2rings @ dots
@ 12:00, start B
B. 50 burpees @ 90% effort… capped @ 4:00
Rest to 20:00, then C
C. Complete workload for time… capped @ 10:00
22 – 16 – 10
Kb swings… 24kg/16kg
Wall balls
Step-ups… 24”/20”
*execute 35 double unders/50 singles after each completed round
D. post WOD recovery

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