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220819 Friday

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Day 5
WOD 220819
Repeat WOD 210820

Warm-up – Coach’s Choice

A. Tabata Mash-up
8 sets of:
20sec – hang power cleans… nte 115/75… rest 10sec
20sec – air squats… rest 10sec in bottom of the squat
Rest 4min after 8th round, then B
B. Tabata Mash-up
8 sets of:
20sec – t2b… rest 10sec
20sec – shoulder to overhead… nte 115/75… rest 10sec in overhead position
Rest 4min after 8th round, then C
C. AMRAP 6:00 @ whatever percentage of effort you have left!
26 db power snatches… nte 50/35
27 wall balls
27 burpees
D. post WOD recovery
Hollow body -

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