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170608 Thursday

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Day 4
WOD 170608

warm-up – Coach’s Choice

A. 5 x 90sec row @ 90% aerobic effort, rest 90sec b/t sets
(A1. Primary Lift Make-up Day… 5 x 4… lift every 3min)
rest to 18:00 on timer, then B
B. 1 set every 4min @ max effort, x 5… (18:00, 22:00, 26:00, 30:00, 34:00)
1:00 workload…
10sec AB sprint + 200’ run + t2b/k2e/hkr/abmats until time expires
C. post WOD walk + stretch

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