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160804 Thursday

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Day 4
WOD 160804

warm-up – Coach’s Choice

A. 5 sets @ 80-90% effort… barbells not to exceed 135/95
15 deadlifts
15 hrpu
rest to 10:00 on timer, then B
B. 5 sets @ 80-90% effort… barbells not to exceed 135/95
5 shoulder to overhead
3 rope ascents – OR – 7 burpee pull-ups
rest to 20:00 on timer, then C
C. 1000m row @ 90% aerobic effort
D. post WOD body maintenance

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