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210723 Friday

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Day 5
WOD 210723

Warm-up – Coach’s Choice

A. @ 0:00… 3 sets @ 90% effort… workload capped @ 6:00
12 t2b
9 kb swings… nte 24kg/16kg
6 db thrusters… nte 50/35 each hand
B. @ 8:00… 3 sets @ 90% effort… workload capped @ 6:00
12 db power snatches… nte 50/35
9 pull-ups
6 burpees over db (lateral hops)
C. @ 24:00… 3 sets @ 90% effort… workload has no cap
12 goblet lunges (use kb or db from A/B
9 dual db shoulder to overhead… nte 50/35 each hand
6 alternating single arm devil’s press… nte 50/35
D. post WOD recovery

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