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160622 Wednesday

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Day 3
WOD 160622
(Repeat WOD 160115)

warm-up – Coach’s Choice

A. 5 x 1 sled sprint @ 100% effort (down & back = 1)
work @ 0:00, 3:30, 7:00, 10:30, 14:00
when timer hits 20:00, then B
B. AMRAP 10:00 @ 80-90% effort
5 pull-ups
10 hrpu
15 squats
C. post WOD body maintenance

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