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150319 Thursday

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Day 4
WOD 150319

warm-up – Coach’s Choice

A. 8 x 20sec row @ 90-95% effort, rest 2:00 between sets
-rest 5:00, then B-
B. Choose a workload, and perform max reps in 6:00
muscle-ups (bar or ring)
stone to shoulder (athlete’s choice)
double unders
burpees
rope ascents
-rest 5:00-
C. 5:00 row @ Z1 (aerobic pace)

5:00 post WOD flexibility – Coach’s Choice
5:00 foam roll

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