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161216 Friday

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Day 4
WOD 161215

warm-up – Coach’s Choice

A. 5 x 10sec AD sprint every 2min @ 100% effort
(0:00, 2:00, 4:00, 6:00, 8:00)
rest to 10:00 on timer, then B
B. 5 x 1 set every 5min @ 100% effort
6 heavy Russian kb swings + 3 shuttle sprints (down & back =1) + 100m row + 6 burpees AFAP
C. post WOD body maintenance

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