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170317 Friday

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Day 5
WOD 170317

warm-up – Coach’s Choice

A. 6 x 10sec bike sprints @ 100% effort, sprint every 2min
0:00, 2:00, 4:00, 6:00, 8:00, 10:00
rest to 15:00 on timer, then B
B. 3 sets @ 80-90% effort, barbells not to exceed 95/65… workload capped @ 15:00
150m row
20 burpees over rower
15 clean to overhead
20 bjsd… 24”/20”
15 t2b/k2e/hkr
C. post WOD body maintenance

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