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150122 Thursday

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Day 4
WOD 150122

warm-up – Coach’s Choice

A. db g2oh cluster, alternating arms, total reps, 10. 10. 10. 10. 10. 10, rest 30sec @ dots, rest 1min after last rep (db is athlete’s choice)
+
20 tgu for time (do not exceed the 24kg kb)
rest 5-8min, then B
B. 5 sets @ 90% effort
9 kb sdhp (32kg/24kg) + 6 sprints + 9 burpees
perform workload @ 0:00, 2:00, 4:00, 6:00, 8:00

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