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160714 Thursday

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Day 4
WOD 160714

warm-up – Coach’s Choice

A. 6 x 10sec AD sprints @ 100% effort, sprint every 2:30
0:00, 2:30, 5:00, 7:30, 10:00, 12:30
when timer gets to 15:00, start B
B. 5 sets @ 80% effort
4 tgu, total reps, alt arms
10 burpees
rest exactly 2:00 after 5th set, then C
C. 1000m row @ 90% aerobic effort
D. post WOD body maintenance

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