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160303 Thursday

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Day 4
WOD 160303

warm-up – Coach’s Choice

A. 5 x 10sec AD sprint @ 100% effort, rest 2:50 b/t sets
sprint @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 20:00 on timer, then B
B. 1 set @ 80-90% effort
15 pull-ups – OR – 7 ring muscle-ups
50 wall balls
100 double unders – OR – 200 singles
1000m row
C. post WOD body maintenance

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