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170825 Friday

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Day 5
WOD 170825

warm-up – Coach’s Choice

Aerobic Flow Friday!
A. EMOM 5:00… Choose a complex you Love, and build your bar each set…
1 power clean + 1 hang squat clean + 1 clean & jerk
-OR-
1 power snatch + 1 hang squat snatch + 1 squat snatch
rest 5:00, then B
B. AMRAP 20:00… or 10 sets @ aerobic flow pace
1 barbell complex @ 100% of A
5 burpees over bar
200’ run
7 high box jumps
9 pull-ups/jpu/ring row
30sec FLR
C. post WOD recovery = Coach’s Choice

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