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171208 Friday

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Day 5
WOD 171208

warm-up – Coach’s Choice

A. Complete workload @ 80% effort… not for time… the ascending/descending ladder represents repetitions for the following barbell complex:
deadlift + power clean + front squat + shoulder to overhead… barbells nte 155/105
1. 2. 3. 4. 5. 4. 3. 2. 1. 
@ dots, perform… 
15cal/12cal row – OR – 10cal/7cal Assault Bike
+
muscle-ups (bar or ring)/pull-ups/jpu/ring row following the ladder rep scheme
(for example… round 1, 1dl + 1pc + 1fs+ 1sh2oh + row/bike + 1 pulling movement… round 2, 2dl + 2pc + 2fs + 2sh2oh + row/bike + 2 pulling movement… and so on)
B. post WOD recovery and skill work – Coach’s Choice

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