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160519 Thursday

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Day 4
WOD 160519

warm-up – Coach’s Choice

A1. 10sec AD sprint + farmer’s carry down & back (inside) + 200’ overhead plate carry (outside)… @ 0:00, 8:00, 16:00
A2. 20sec row sprint + unbroken set of clean & jerk capped @ 10 reps… barbells not to exceed 105/70… @ 4:00, 12:00, 20:00
rest to 25:00 on timer, then B
B. AMRAP 5:00 @ 80-90% effort
30 burpees
50 wall balls
C. post WOD body maintenance

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