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211203 Friday

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Day 5
WOD 211203

Warm-up – Coach’s Choice

A. EMOM 9:00
1) 45sec SB
2) 45sec FLR
3) 45sec SB
Rest to 10:00, then B
B. AMRAP 20:00 @ 80-90% effort
60cal – row/bike/ski
50 burpee step-ups @ 20”
40 wall balls
30 hang clean & jerks… nte 115/75
20 muscle-ups – OR – 25 pull-ups
C. post WOD recovery

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