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180302 Friday

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Day 5
WOD 180302

warm-up – Coach’s Choice

A. EMOM 10:00
evens – 5 deadlifts @ slow, controlled tempo
odds – 50 double unders / :40 attempts
rest to 15:00 on timer, then B
B. 2 sets @ high intensity… workload capped @ 5:00
400m row
15 dumbbell thrusters… nte 50/35
rest to 25:00 on timer, then C
C. 2 sets @ high intensity… workload capped @ 5:00
20/17cal Assault Bike
15 dumbbell power cleans… nte 50/35
D. post WOD recovery

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