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170407 Friday

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Day 5
WOD 170407

warm-up – Coach’s Choice

A. 4 x 10sec bike sprints @ 100% effort… sprint every 2min
rest to 10:00 on timer, then B
B. 10 tgu, total reps, alt arms… not for time… load not to exceed 65/40
rest to 20:00 on timer, then C
C. AMRAP 10:00 @ high intensity
5 pull-ups
10 hrpu
15 squats
200’ run
D. post WOD stretch

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