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160428 Thursday

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Day 4
WOD 160428

warm-up – Coach’s Choice

A. 5 x 1:00 @ 95% effort… work every 4:00
10sec AD sprint + 6 burpees AFAP + max reps db thrusters
(0:00, 4:00, 8:00, 12:00, 16:00)
when timer hits 20:00, go to B
B. 10:00 row @ 80% effort… 30sec FLR every 400m
C. post WOD body maintenance

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