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170331 Friday

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Day 5
WOD 170331

warm-up – Coach’s Choice

A. 5 sets @ 90% effort… work every 3min
1 heavy sled push + 7-10 burpees AFAP
rest to 20:00 on timer, then B
B. choose a workload and hit it @ high intensity… both capped @ 10:00!!
Option 1:
21-15-9
AB calories
dumbbell thrusters – 45/30
Option 2:
21-15-9
row calories
barbell thrusters – 95/65
C. post WOD stretch

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