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160722 Friday

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Day 5
WOD 160722

warm-up – Coach’s Choice

A. 5 sets @ aerobic flow pace… workload capped @ 10:00… not for time
150m row
4 tgu, total reps, alt arms
10 lunges, total reps, unloaded
rest to 15:00, then B
B. AMRAP 10:00 @ 90% effort
5 pull-ups – OR – 3 muscle-ups (bar or ring)
10 burpee box jump overs… boxes @ 20”
20 double unders – OR – 50 singles
C. post WOD body maintenance

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