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201214 Monday

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Day 1
WOD 201214

Warm-up – Coach’s Choice

A. 4. 4. 4. 4. 4. – Squat… Athlete’s Choice of back, front, overhead squat… 4 reps @ 42X1 tempo… squat every 3min
30sec FLR @ dots
Rest to 18:00, then B
B. 3 sets @ 90% effort
9 dual dumbbell power cleans… nte 50/35
12cal row/ski
15 barbell push press… nte 115/75
50 double unders/100 singles
C. post WOD recovery

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