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170316 Thursday

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Day 4
WOD 170316

warm-up – Coach’s Choice

A. EMOM 5:00… start light and build bar each set… no failed attempts!
3 touch-n-go snatches – OR – squat cleans
rest to 10:00 on timer, then B
B. AMRAP 20:00 @ aerobic flow pace
calories – bike or rower
1 snatch or squat clean @ 100% of A starting @ 10:00, and every 2min thereafter, including minute 30
C. post WOD body maintenance

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