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171115 Wednesday – Bring A Friend!

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Day 3
WOD 171115 – Bring A Friend!

warm-up – Coach’s Choice

A. AMRAP 6:00 @ 80-90% effort
5 pull-ups/jpu/ring row
10 strict push-ups
15 air squats
rest 4:00, then B
B. AMRAP 6:00 @ 80-90% effort
10 wall balls
10 burpees
10 kb swings
rest 4:00, then C
C. AMRAP 6:00 @ 80-90% effort
10/7 calorie Assault Bike
9 dumbbell push press
30sec FLR
D. post WOD recovery

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