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150724 Friday

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Day 5
WOD 150724

warm-up – Coach’s Choice

Barbells are not to exceed 95/65
A. 4 sets @ 95% effort
20sec sprint – rower
6 shuttle sprints
8 unbroken clean to overhead
work @ 0:00, 5:00, 10:00, 15:00
-slow walk rest 200m after 4th set, then B starts @ 25:00-
B. 4 sets @ 95% effort
30sec sprint – AD
8 unbroken sdhp
6 burpees over bar
work @ 25:00, 30:00, 35:00, 40:00
C. post WOD flexibility – Coach’s Choice

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