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170804 Friday

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Day 5
WOD 170804

warm-up – Coach’s Choice

A. EMOM 10:00
evens – 45sec bear crawl
odds – 12 pistols – OR – 25 air squats
rest to 15:00 on timer, then B
B. 8 sets @ 85% effort… barbells nte 95/65… workload capped @ 15:00
5 ring muscle-ups + 7 sdhp
or
7 pull-ups/jpu/ring row + 7 hrpu + 7 sdhp
C. post WOD recovery

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