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160129 Friday

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Day 5
WOD 160129

warm-up – Coach’s Choice

A. 5 sets @ 100% effort
10 burpees + sled push
work @ 0:00, 3:30, 7:00, 10:30, 14:00
rest to 25:00 on timer, then B
B. 1 set @ 90% effort… barbells not to exceed 95/65
500m row + 30 g2oh
rest about 1min then C
C. 1000m or 5:00 row @ cooldown pace
D. post WOD body maintenance

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