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Components

Metcon

Work Hard Wednesday

Metcon (AMRAP - Reps)

AMRAP 3 Minutes
6 Wall Walks
18 GHD SIt Ups
-rest 3 min-

Metcon (AMRAP - Reps)

AMRAP 3 Minutes
54 Double Unders
6 Wall Walks
-rest 3 min-

Metcon (AMRAP - Reps)

MRAP 3 Minutes
18 GHD SIt Ups
54 Double Unders
-rest 2 Minutes-

Metcon (AMRAP - Reps)

AMRAP 6 Minutes
6 Wall Walks
18 GHD SIt Ups
54 Double Unders

Scale-
4 wall walks
30 doubles/ 80 singles
10-12 ghdsu

Metcon (No Measure)

3-5 sets
10 DB bench
10 DB rows each arm
Moderate to heavy weight

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