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211012 Tuesday

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Day 2
WOD 211012

Warm-up – Coach’s Choice

A. EMOM 5:00
50 double unders – OR – AMRAP 30sec – bjsd
Rest 3min, then B
B. 7:00 @ 90% effort
3-6-9-12-15… and so on
Ground to overhead… nte 115/75
Med ball step-ups
Rest 5min, then C
C. 10:00 – Choose an Erg, and work @ 80-90% aerobic effort for max distance… starting @ 0:00, execute 5 burpees every 2:00, including minute 10:00
D. post WOD recovery

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