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161209 Friday

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Day 5
WOD 161209

warm-up – Coach’s Choice

Sprint Day!
A. 4 sets @ high intensity… barbell not to exceed 115/75
12sec AD sprint + 7 hang power cleans + 9 pull-ups
work @ 0:00, 4:00, 8:00, 12:00
rest to 18:00 on timer, then B
B. 4 sets @ high intensity
9 t2b + 7 hang power snatch + 12sec AD sprint
work @ 18:00, 22:00, 26:00, 30:00
immediately after your 4th set, go to C
C. 50 wall balls!!
D. post WOD body maintenance

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