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150731 Friday

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Day 5
WOD 150731

warm-up – Coach’s Choice

A. 5 sets, 30sec @ 90% effort
heavy sled drag + max burpees
work @ 0:00, 3:30, 7:00, 10:30, 14:00
B. from 18:00 – 23:00 accumulate 600m of loaded carries – sandbag, farmer’s carry, waiter’s walk… Athlete’s Choice
C. 5 sets, 30sec @ 90% effort
heavy sled drag + max burpees
work @ 24:00, 27:30, 31:00, 34:30, 38:00
D. post WOD flexibility

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