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220824 Wednesday

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Day 3
WOD 220824
Repeat WOD 210825

Warm-up – Coach’s Choice

A. EMOM 12:00
1) 8 db chest press
2) 10/10 unloaded RFESS
3) 20 alternating golfer’s bends
Rest to 15:00, then B
B. AMRAP 15:00 @ 80-90% effort
15cal/13cal row/ski/bike erg
9 hanging abs
12 heavy Russian kb swings
9 burpees
C. post WOD recovery
BS D -

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