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211119 Friday

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Day 5
WOD 211119

Warm-up – Coach’s Choice

A. EMOM 9:00
1) 40sec side bridge (L)
2) 40sec FLR
3) 40sec side bridge (R)
Rest 2min, then B
B. AMRAP 14:00 @ 90% effort
7 muscle-ups (bar or ring) – OR – 7 pull-ups
50 wall balls
100 double unders/singles
C. post WOD recovery

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