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160407 Thursday

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Day 4
WOD 160407

warm-up – Coach’s Choice

A. AMRAP 10:00 @ 85% effort
9 bjsd… boxes not to exceed 30”
12 kb swings – athlete’s choice
9 burpees
rest to 15:00 on timer, then B
B. AMRAP 10:00 @ 85% effort
9 dips (rings or box)
12 db g2oh, total reps, alt arms
9 wall balls
C. post WOD body maintenance

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