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220706 Wednesday

EMOM 15:00… dumbbell load is athletes choice 1 AMRAP 30sec – renegade rows 2 AMRAP 30sec – devils press 3 AMRAP 30sec – db thrusters C.
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220706 Wednesday

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Day 3
WOD 220706
Repeat WOD 211130

Warm-up – Coach’s Choice

A. 1 set every 3min, x 5… focus is on the barbell, technique and load
3 deadlifts + 3 power cleans + 6 burpees over bar (lateral hops/steps)
Rest additional 2min after 5th set, then B
B. EMOM 15:00… dumbbell load is athlete’s choice
1) AMRAP 30sec – renegade rows
2) AMRAP 30sec – devil’s press
3) AMRAP 30sec – db thrusters
C. post WOD recovery

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