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220718 Monday

AMRAP 3:00 @ 80-90% effort calories – apparatus of choice rest 2min, then D D.
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220718 Monday

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Day 1
WOD 220718
Repeat WOD 220214
Repeat WOD 170203

warm-up – Coach’s Choice

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A. AMRAP 3:00 @ 80-90% effort
burpee ring muscle-ups – OR – burpee pull-ups
rest 2min, then B
B. AMRAP 3:00 @ 80-90% effort
double unders – OR – attempts
rest 2min, then C
C. AMRAP 3:00 @ 80-90% effort
calories – apparatus of choice
rest 2min, then D
D. AMRAP 3:00 @ 80-90% effort
wall balls
rest 2min, then E
E. AMRAP 3:00 @ 80-90% effort
rope ascents – OR – plank ascents
rest 2min, then F
F. AMRAP 3:00 @ 80-90% effort
calories – apparatus of choice
G. post WOD recovery

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