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161223 Friday

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Day 5
WOD 161223

warm-up – Coach’s Choice

A. EMOM 5:00
1 power clean + 1 hang squat clean + 1 clean to overhead… build bar each set
rest to 10:00 on timer, then B
B. 1 set every 5min for 5 sets @ 80-90% effort
12sec AD sprint + 1 barbell complex + 9 burpees over bar…
rx’d recovery = 30sec FLR + 10 abmat sit-ups + 15 pvc sdhp
(work @ 10:00, 15:00, 20:00, 25:00, 30:00)
C. post WOD body maintenance

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