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160630 Thursday

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Day 4
WOD 160630
(Repeat WOD 160216)

warm-up – Coach’s Choice

A. 6 sets @ high intensity… barbells not to exceed 135/95
10sec AD sprint + 1 unbroken set of hang power cleans, capped @ 9 reps
work @ 0:00, 3:30, 7:00, 10:30, 14:00, 17:30
rest to 28:00 on timer, then B
B. 6 rounds for time @ high intensity
3 shoulder to overhead… barbell @ 100% of A
5 burpees over bar… two foot take-off encouraged… try not to step over
7 air squats
C. post WOD body maintenance

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