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210908 Wednesday

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Day 3
WOD 210908

Warm-up – Coach’s Choice

A. EMOM 12:00
1) 8-10 db chest press
2) 8-10 db single arm row, each arm
3) 8-10 goblet reverse lunges
Rest to 15:00 on timer, then B
B. Complete workload @ high intensity… capped @ 5:00
12-9-6-3
T2b
Sdhp… 95/65
Wall balls
Rest additional 5:00 after cap, then C
C. Complete workload @ high intensity… capped @ 5:00
3-6-9-12
Kb swings (24kg/16kg)
Burpees
Pull-ups
D. post WOD recovery

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