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150918 Friday

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Day 5
WOD 150918

warm-up – Coach’s Choice

A. 5 sets @ 95% effort
6 db thrusters + sled push + 6 burpees + sled drag + 6 db thrusters
work @ 0:00, 3:30, 7:00, 10:30, 14:00
B. Active recovery = jog 100m + walk 100m, rest to 24:00 then C
C. 5 sets – AMRAP 1:00 @ 95% effort
6 shuttle sprints + AD sprint until time expires
work @ 24:00, 27:00, 30:00, 33:00, 36:00
D. post WOD flexibility

 

 

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