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210707 Wednesday

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Day 3
WOD 210707

Warm-up – Coach’s Choice

A. EMOM 8:00
Evens – 10 dual dumbbell step-ups (2 risers or 4 bumper plates)
Odds – 10 dual dumbbell curl & press
B. EMOM 8:00
Evens – power clean cluster – 2. 2. 2 – step over bar @ dots… barbell nte 135/95
Odds – 150m/135m row/ski/bike erg x 2
C. EMOM 8:00
Evens – 10 dual dumbbell deficit reverse lunge (1 riser or 1-2 bumper plates)
Odds – AMRAP 30sec strict pulling reps
D. EMOM 8:00
Evens – clean & jerk cluster – 1. 1. 1. 1. 1 – step over bar @ dots
Odds – 150m/135m row/ski/bike erg x 2
E. post WOD recovery

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