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151105 Thursday

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Day 4
WOD 151105

warm-up – Coach’s Choice

barbells not to exceed 95/65
A. 3 rounds for time @ 80% effort
350m row
9 clean to overhead
15 dips
rest 5:00 then B
B. 3 rounds for time @ 90% effort
15 deadlifts
12 back squats
9 burpees over bar
rest 5:00 then C
C. 1 set @ 100% effort
45 bjsd – 24”/20”
45 kb swings – 24kg/16kb

 

 

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