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180322 Thursday

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Day 4
WOD 180322

warm-up – Coach’s Choice

A. 5 x 2:00 workload, rest 2:00 b/t sets
150/100m row sprint
2 shuttle sprints (down & back x 2)
max kb swings until time expires – 24kg/16kg
rest to 24:00 on timer, then B
B. 1 set @ max effort… capped @ 6:00
45 burpee box jumps – 24”/20”
C. post WOD recovery

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