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151029 Thursday

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Day 4
WOD 151029
(Repeat WOD-B 150318, WOD-B 150723)

warm-up – Coach’s Choice

A. 8 x 30/30 row @ 85% effort
-rest as needed-
B. 2:00 AMRAP @ 80-90% effort, rest 2:00 between sets, x 5
12 kb swings + run to wall ball
9 wall balls + run back to kb
(kettlebells are athlete’s choice… kbs are on one side of the room, wall balls on the other side of the room… you must run to and from)
C. post WOD body maintenance

 

 

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