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171130 Thursday

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Day 4
WOD 171130

warm-up – Coach’s Choice

A. 1 set every 3min for 5 total sets… work @ 0:00 3:00, 6:00, 9:00, 12:00
10sec AB sprint + 20 walking lunges
rest to 20:00 on timer, then B
B. Complete workload for time… 
“Annie”
50-40-30-20-10 
double unders
sit-ups
-OR-
2000m row time trial
C. post workout skill work if time allows
D. post WOD recovery

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