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180405 Thursday

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Day 4
WOD 180405

warm-up – Coach’s Choice

A. EMOM 8:00
evens – 10 dumbbell deadlifts
odds – 10 ghd sit-ups… or… 15 abmats
rest to 10:00 on timer, then B
B. 5 x 2:00 @ 80-90% effort, rest 2:00 b/t sets
10cal/7cal Assault Bike
20 overhead lunges… nte 45# bumper plate
max double unders/singles until time expires
C. post WOD recovery

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