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220719 Tuesday

20 unbroken back squats Rxd recovery = 3:00 row @ 70-80% effort @ 7:00 on timer, start B repeat 160209 B.
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220719 Tuesday

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Day 2
WOD 220719
Repeat WOD 220215
Repeat WOD 170106

warm-up – Coach’s Choice

A. 20 unbroken back squats
Rx’d recovery = 3:00 row @ 70-80% effort
@ 7:00 on timer, start B (repeat 160209)
B. 5 sets @ 80% effort
1:00 burpee to target… rest 1min b/t sets
work @ 7:00, 9:00, 11:00, 13:00, 15:00
when timer hits 21:00, start C (repeat 160209)
C. 1 set… empty the tank
27 calorie row
21 burpees over rower
15 thrusters… barbells not to exceed 95/65
9 t2b/k2e/hkr
D. post WOD recovery

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