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171006 Friday

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Day 5
WOD 171006

warm-up – Coach’s Choice

Athletes can start @ A or B… every one does C together
A. 8:00 workload @ 80% effort
500m/450m row + 30sec FLR
rest to 12:00 on timer, then B
B. 8:00 workload @ 80% effort
15cal/10cal AB + 30sec hollow rocks
rest to 24:00 on timer, then C
C. AMRAP 8:00 @ 80% effort
5 strict pull-ups/ring rows
10 strict push-ups
15 step-ups… nte 20”
D. post WOD recovery

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