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160923 Friday

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Day 5
WOD 160923

warm-up – Coach’s Choice

Aerobic Flow Friday!
A. EMOM 5:00
3 touch-n-go squat cleans… build bar each set
rest to 10:00 on timer, then B
B. 10 sets @ aerobic flow pace
3 muscle-ups – OR – 6 pull-ups
200’ run
10 burpees over bar
1 squat clean @ 100% of “A”
C. post WOD body maintenance

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