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210428 Wednesday

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Day 3
WOD 210428

Warm-up – Coach’s Choice

A. 3 sets, each @ 90% aerobic effort
90sec – 20cal erg of choice + max med ball step-ups until time expires (box is athlete’s choice)
90sec – rest
Rest to 13:00 on timer, then B
B. AMRAP 18:00 @ 80-90% effort
15 bjsd/step-ups… nte 24”/20”
12 shoulder to overhead… nte 115/75
9 t2b
C. post WOD recovery

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