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170224 Friday

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Day 5
WOD 170224

warm-up – Coach’s Choice

A. 5 x 10sec AD sprints @ 100% effort… sprint every 2min
rest to 15:00 on timer, then B
B. 3 sets @ 90% effort
350m row
12 bjsd/step-ups – 24”20”
9 clean to overhead… not to exceed 95/65
6 pull-ups – OR – 3 bar muscle-ups
30sec FLR
C. post WOD body maintenance

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