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211117 Wednesday

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Day 3
WOD 211117

Warm-up – Coach’s Choice

A. Complete workload @ 80-90% effort, not for time
10. 8. 6. 4. 2.
Front rack lunges
Strict/weighted pull-ups
30sec FLR @ dots
Rest to 15:00 on timer, then B
B. AMRAP 15:00 @ 80-90% effort
1 renegade row… nte 50/35 each hand
1 clean & jerk… nte 135/95
1 devil’s press… nte 50/35 each hand
1 db thruster… nte 50/35 each hand
*add 1 rep to each movement each round
C. post WOD recovery

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