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150701 Wednesday

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Day 3
WOD 150701

warm-up – Coach’s Choice

A. 8 x 30/30 – rower @ 80% effort
-rest as needed, prep for test-
Athlete’s Choice… B1 – OR – B2
B1. “Nancy”
5 rounds for time of:
400m run
15 ohs – 95/65
B2. “Cindy”
AMRAP 20:00
5 pull-ups
10 hrpu
15 squats
C. post WOD flexibility – Coach’s Choice

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