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220105 Wednesday

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Day 3
WOD 220105

Warm-up – Coach’s Choice

A. Accumulate 2:30 of core holds… athlete’s choice
Rest 2:30, then B
B. @ 0:00… complete workload @ 90% effort
10 hang squat cleans… nte 95/65
8 kb swings… nte 24kg/16kg
6 pull-ups
4 burpee box jumps (24”/20”)
35 double unders/75 singles
C. @ 7:00… complete workload @ 90% effort
10 kb swings
8 hang squat cleans… nte 115/75
6 burpee box jumps
4 pull-ups
35 double unders/75 singles
D. @ 14:00… complete workload @ 90% effort
10 pull-ups
8 burpee box jumps
6 hang squat cleans… nte 135/95
35 double unders/75 singles
E. @ 21:00… complete workload @ 90% effort
10 burpee box jumps
8 pull-ups
6 kb swings
4 hang squat cleans… nte 155/115
35 double unders/75 singles
F. post WOD recovery

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