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151113 Friday

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Day 5
WOD 151113

warm-up – Coach’s Choice

Aerobic Benchmark WOD
A. Choose a workload, and create a benchmark time for yourself
Option 1 – 10 rounds for time of:  500m row + 15 burpees
Option 2 – 10 rounds for time of:  400m row + 12 burpees
Option 3 – 10 rounds for time of:  300m row + 10 burpees
B. post WOD body maintenance

 

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