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180209 Friday

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Day 5
WOD 180209

warm-up – Coach’s Choice

A1. 7-5-3 @ 90% effort… workload capped @ 3:00
kb swings
t2b
burpees
rest to 6:00 on timer, then A2
A2. 3:00 max calorie Assault Bike @ 90% effort… rest to 12:00, then back to A1, x 2
rest to 24:00 on timer, then B
B. AMRAP 6:00
db g2oh… nte 50/35
*5 burpees over db EMOM, starting @ 24:00
C. post WOD recovery
D. PM – Crash the Shed!… starts @ 6:30pm

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