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141016 Thursday

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Day 4
WOD 141016

warm-up – Coach’s Choice

Focus: Core
Practice: Core
Training: Systems

A. 5:00 emom, 7 kb swings (heavy) + front leaning rest (FLR) in rings for remainder of minute
B. 5:00 emom, evens – 7-10 burpees, odds – 30sec side bridge (R) + 30sec side bridge (L)
-rest accordingly-
C. 90% effort, 20 second row, 1:00 rest x 15
D. 400m run at slow-moderate pace
E. 5:00 static stretching

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