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171024 Tuesday

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Day 2
WOD 171024

warm-up – Coach’s Choice

A. AMRAP 12:00 @ 90% effort
1000m/800m row
150 double unders (90sec attempts)
30 burpees
rest 6:00, then B… required recovery = 30sec SB each side + 30sec FLR + 30sec wall sit
B. AMRAP 12:00 @ 90% effort
1.5mile/1mile Assault Bike
50 bjsd… nte 24”
30 g2oh… nte 95/65
C. post WOD recovery

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