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170105 Thursday

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Day 4
WOD 170105

warm-up – Coach’s Choice

A. 5 x 10sec AD sprints @ 100% effort… sprint every 2min
(0:00, 2:00, 4:00, 6:00, 8:00)
rest to 15:00, then B
B. 20:00… row for max meters @ 80% effort… perform 5 shoulder to overhead (not to exceed 135/95) + 30sec FLR every 5min, starting @ 0:00… last set @ 15:00
C. post WOD body maintenance

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