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210226 Friday

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Day 5
WOD 210226
Repeat WOD 210126 – RedShed Challenge

Warm-up – Coach’s Choice

A. EMOM 6:00
Evens – 8-10 goblet curtsy squats
Odds – 8-10 alternating db hang clean & jerks
B. EMOM 6:00
Evens – 6-8 db split stand RDL each leg
Odds – 8-10 alternating db power snatches
C. EMOM 6:00
Evens – 10-15 strict pull-ups/ring rows
Odds – 10-15 strict push-ups
Rest to 20:00, then D
D. Work @ 90% effort… 10:00 cap
1-2-3-4-5-6-7-8-9-10… burpees
20-18-16-14-12-10-8-6-4-2… calories – row/ski
E. post WOD recovery

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