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160811 Thursday

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Day 4
WOD 160811

warm-up – Coach’s Choice

A. 10 x 30/30 row @ 80-90% aerobic effort
@ 11:00 on timer, start B’s
B1. 60sec SB, rest 30sec then B2
B2. 60sec FLR, rest 30sec then B3
B3. 60sec SB
rest to 20:00 on timer, then C
C. 5:00 box jump test
no rest b/t C & D
D. 400m run @ 70-80% effort
E. post WOD body maintenance

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