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211102 Tuesday

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Day 2

WOD 211102

Warm-up – Coach’s Choice

A. EMOM 15:00

1) AMRAP 40sec – strict/weighted pulling reps

2) AMRAP 40sec – jump rope reps

3) AMRAP 40sec – goblet lunges… load is athlete’s choice

4) 60sec FLR

5) Rest

Rest 5min, then B

B. Complete workload @ 90% effort… 10:00 cap

15 barbell thrusters… nte 95/65 + 200m run

12 barbell thrusters… nte 115/75 + 200m run

9 barbell thrusters… nte 135/95 + 200m run

6 barbell thrusters… nte 155/105 + 200m run

C. post WOD recovery

 

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