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150619 Friday

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Day 5
WOD 150619

warm-up – Coach’s Choice

A. 10 rounds @ 90% effort
3 stone to shoulder
5 burpee pull-ups – OR – 3 burpee bar muscle-ups
rest 1min
-rest as needed-
B. in time remaining…
AMRAP x 400m row @ 80% effort, rest 2min between sets
C. 5-10min post WOD flexibility – Coach’s Choice

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