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160928 Wednesday

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Day 3
WOD 160928

warm-up – Coach’s Choice

A. 4 x 8 deadlifts @ 100% of last successful set of 10 from 160919
work @ 0:00, 3:30, 7:00, 10:30… during rest periods (and after 4th set) perform 30sec SB each side – OR – 60sec FLR
rest to 18:00 on timer, then B
B. AMRAP 15:00 @ 80-85% effort
300m row
200m run
100’ walking lunges
100’ rest walk back to rower
C. post WOD body maintenance

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