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170929 Friday

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Day 5
WOD 170929

warm-up – Coach’s Choice

A. 5 sets @ 100% effort, work every 3min… (0:00, 3:00, 6:00, 9:00, 12:00)
10sec AB sprint + 9 hang power cleans + 6 burpees over bar… barbells nte 115/75
rest to 18:00 on timer, then B
B. 5 sets @ 100% effort, work every 3min… (18:00, 21:00, 24:00, 27:00, 30:00)
7 pull-ups + 9 db shoulder to overhead + 7/5 calories AB
C. post WOD recovery

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