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211208 Wednesday

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Day 3
WOD 211208

Warm-up – Coach’s Choice

A. @ 0:00… 3 sets @ 90% effort
9 db thrusters… nte 45/25
9 pull-ups
B. @ 7:00… 3 sets @ 90% effort
12 wall balls
6 bar muscle-ups – OR – 6 burpee pull-ups
C. @ 14:00… 3 sets @ 90% effort
9cal row/ski
7 hang squat cleans… nte 75/55
D. @ 21:00… 1 set @ testing effort
9 db thrusters
9 pull-ups
12 wall balls
6 bar muscle-ups – OR – 6 burpee pull-ups
9cal row/ski
7 hang squat cleans
E. post WOD recovery

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