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180601 Friday

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Day 5
WOD 180601

warm-up – Coach’s Choice

A1. 10sec Assault Bike Sprint… no rest b/t A1 & A2
A2. heavy sled drag, one direction… rest to 3:00 on timer, then back to A1, x 5
(spin the bike @ 0:00, 3:00, 6:00, 9:00, 12:00)
rest to 18:00 on timer, then B
B. Workload capped @ 12:00
100 hrpu
200m run
100 abmat sit-ups
200m run
100 air squats
200m run
C. post WOD recovery

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