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220117 Monday

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Day 1
WOD 220117

Warm-up – Coach’s Choice

A1. 4/4 single arm db thrusters… rest to top of minute, then A2
A2. 6/6 single arm ring row w/2sec pause at top of each rep… rest to 3:00, then back to A1, x 4
Rest 3min after 4th set, then B
B. Execute workload @ 0:00, 6:00 & 12:00… goal is consistency over increase effort… no drop-offs
12-9-6
Kb swings… 24kg/16kg
T2b
Wall balls
C. post WOD recovery

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