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6:00am, 6:00pm, 7:00pm coaches WOD

strength:

front squat 1-1-1-1

WOD:

Alternating EMOTM for 14:00 of:

15 wall ball shots

15 kettle bell swings

**hard core challenge day 3**

1) :30x 5 of traveling flutter kicks

2) 1 mile run or walk

3) 1/2 your weight in ounces of water up to 100

4) no processed snacks

 

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