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160921 Wednesday

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Day 3
WOD 160921

warm-up – Coach’s Choice

A. 6 x 10sec AD sprints @ 100% effort…. work every 2min
(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)
rest to 15:00 on timer, then B
B. AMRAP 10:00 @ 80-85% effort
10 tgu, total reps, alt arms
20 abmat sit-ups
when timer hits 25:00, immediately start C
C. 800m run, not for time
D. post WOD body maintenance

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