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180504 Friday

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Day 5
WOD 180504

warm-up – Coach’s Choice

A. 1 set every 3:00 for 5 total sets
(0:00, 3:00, 6:00, 9:00, 12:00)
sled drag + sled push + 3 sprints + 9 hang power cleans… barbells nte 115/75 (reps must be unbroken… 1 sprint = 1 direction)
rest to 20:00 on timer, the B
B. AMRAP 10:00 @ 80-90% effort
5 pull-ups – OR – 5 muscle-ups
10 hrpu
15 squats – OR – 10 pistols
C. post WOD recovery

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