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150812 Wednesday

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Day 3
WOD 150812

warm-up – Coach’s Choice

A. 5 x 30sec AD sprint @ 100% effort, rest 2min between sets
-rest as needed-
B. AMRAP 20:00 @ 80-90% effort… workload can be performed in any order, based on access to equipment for loading…
400m sandbag carry
200m overhead plate carry
200’ farmer’s carry
20 bjsd – 24”/20”
C. post WOD flexibility

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