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210122 Friday

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Day 5
WOD 210122

Warm-up – Coach’s Choice

Barbells nte 115/75 and boxes nte 24” for all pieces
A. @ 0:00, 3 sets @ 80% effort… capped @ 5:00
9 shoulder to overhead
7 bjsd
5 pull-ups/ring rows
B. @ 7:00, 3 sets @ 80% effort… capped @ 5:00
9 front squats
7 burpees over bar
5 sdhp
C. @ 14:00, 2 sets @ high intensity… capped @ 6:00
9 shoulder to overhead
7 bjsd
5 pull-ups/ring rows
9 front squats
7 burpees over bar
5 sdhp
D. @ 22:00, 2 sets @ high intensity
9 front squats
7 burpees over bar
5 sdhp
9 shoulder to overhead
7 bjsd
5 pull-ups/ring rows
E. post WOD recovery

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