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220701 Friday

AMRAP 1:00 – med ball step-ups… no rest bt A2 & A3 A3.
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220701 Friday

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Day 5
WOD 220701
Repeat WOD 211019

Warm-up – Coach’s Choice

A1. 3 man-makers… rest to top of minute, then A2
A2. AMRAP 1:00 – med ball step-ups… no rest b/t A2 & A3
A3. 60sec FLR… rest to 4:00, then back to A1, x 3
(man-maker load is athlete’s choice… building is encouraged)
(link to man-maker… https://www.youtube.com/watch?v=iMNnvhg1JcM)
Rest to 16:00, then B
B. 3 sets… each @ 90% effort
1:00 – wall balls
1:00 – row calories
1:00 – db power snatches… nte 50/35
1:00 – row calories
1:00 – rest
C. post WOD recovery

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