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151009 Friday

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Day 5
WOD 151009

warm-up – Coach’s Choice

A. 5 x 2:00 @ 90% effort – ascending ladder 1-2-3-4-5…
wall climb + sprint to barbell + power clean + sprint back to wall climb
work @ 0:00, 5:00, 10:00, 15:00, 20:00
… barbells not to exceed 125/85… sub burpees for wall climbs, or just do 1 wall climb every round
+
@ 25:00…
2000-3000m row, 30sec FLR every 500m
B. post WOD body maintenance

 

 

 

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