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160505 Thursday

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Day 4
WOD 160505

warm-up – Coach’s Choice

A. 3 sets @ 80% effort w/moderate load… (extension of warm-up)
6 tgu, total reps, alt arms
250m row
B. 4 sets @ 90% aerobic effort
50 double unders – OR – 100 singles
21 kb swings – 24kg/16kg
15 burpee box jumps/step-ups @ 20"
rest 1min b/t sets
C. post WOD body maintenance

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