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180404 Wednesday

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Day 3
WOD 180404… Bring-a-Friend

warm-up – Coach’s Choice

A. 3 x 90sec @ 90% effort, rest 90sec b/t sets
150m/100m row + burpees until time expires
rest to 13:00 on timer, then B
B. Complete workload @ 80-90% effort
21-15-9
kb swings
t2b/k2e/hkr/abmats
goblet squats
rest to 25:00 on timer, then C’s
C1. 90sec FLR… rest 30sec, then C2
C2. 90sec SB… rest 30sec, then C3
C3. 90sec SB
D. post WOD recovery

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