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161201 Thursday

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Day 4
WOD 161201

warm-up – Coach’s Choice

A. 3 x 1:00/1:00 AD spin @ 80% effort
rest to 15:00 on timer, then B
B. 5 sets @ 80-90% effort… barbells not to exceed 75/55
8 overhead lunges, total reps, alt legs (stationary)
15 kb swings – 24kg/16kg
21 hrpu
30sec FLR
C. post WOD body maintenance

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