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220323 Wednesday

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Day 3
WOD 220323

Warm-up – Coach’s Choice

A. EMOM 8:00
1) 6 renegade rows
2) AMRAP 30sec – heavy goblet squats
Rest to 10:00, then B
B. EMOM 8:00
1) 8 dual dumbbell deadlifts
2) 5/5 single arm jerks
Rest to 20:00, then C
C. 1 set every 2:00, x 5
10sec Assault Bike sprints
D. post WOD recovery

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