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161111 Friday

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Day 5
WOD 161111

warm-up – Coach’s Choice

Aerobic Flow Friday!
A. EMOM 5:00
3 touch and go squat cleans… start light, finish heavy
@ 6:00 on timer, go to “B”
B. Choose the option that feels good in your belly
Option 1 – AMRAP 20:00 – row for meters… perform 1 squat clean + 5 burpees over bar every 400m
Option 2 – AMRAP 20:00 – bike for calories… perform 1 squat clean + 5 burpees over bar every 15 cals
C. post WOD body maintenance

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