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150911 Friday

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Day 5
WOD 150911

warm-up – Coach’s Choice

A. 1 set @ 80% effort
200’ farmer’s carry
200m oh plate carry
400m sandbag carry
rest exactly 5min then B
B. 10 sets @ 80% effort
1-2 rope ascents – OR – 5 burpee pull-ups
200’ run
rest 30sec
C. post WOD flexibility

 

 

 

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