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220406 Wednesday

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Day 3
WOD 220406

Warm-up – Coach’s Choice

A. EMOM 12:00
1) 4/4 split stance db RDL
2) 45sec FLR
3) 25 squat hops to 25# bumper plate
B. EMOM 12:00
1) 8 dual dumbbell power cleans
2) 45sec FLR
3) 10 overhead lunges w/bumper plate
C. Complete ladder @ high intensity… 6:00 cap
10-9-8-7-6-5-4-3-2-1
Ring rows
Hrpu
D. post WOD recovery

Rope4 -

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