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211018 Monday

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Day 1
WOD 211018

Warm-up – Coach’s Choice

A. 1 set every 3min, x 5… build barbell complex each set
5 deadlifts + 3 hang power cleans + 2 front rack lunges + 10 pull-ups + jump rope reps to 90sec
Rest 3:00 after 5th set, then B
B. AMRAP 12:00 @ 90% effort
12 push press… nte 115/75
30 air squats
12 burpees
9 t2b
C. post WOD recovery

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