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150917 Thursday

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Day 4
WOD 150917

warm-up – Coach’s Choice

Barbell Complex – 5 hang power cleans + 6 front rack lunges + 4 push jerks = 1
A. barbell complex cluster – 1. 1. 1. 1. 1, rest 30sec @ dots
-rest as needed-
B. 6 sets @ 85-95% effort
15 American kb swings (moderate) – OR – 10 Russian kb swings (heavy)
10 high bjsd
200’ sprint
60sec FLR
C. post WOD flexibility

 

 

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