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150903 Thursday

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Day 4
WOD 150903

warm-up – Coach’s Choice

A. 5 x 30/30 row @ 90% effort, rest exactly 5min after 5th set then B
B. 3 sets AFAP of:
6 high box jumps
9 heavy Russian kb swings
rest time=work time after 3rd set
+
Choose a workload and perform for time: (be sure to start at the top of a minute to get accurate time)
-100 hrpu
-50 strict hspu
-300 double unders
C. 800m cool down run
D. post WOD flexibility

 

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