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180608 Friday

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Day 5
WOD 180608

warm-up – Coach’s Choice

A. AMRAP 8:00 @ 80-90% effort… barbells nte 115/75
7 ohs – OR – 7 front squats
9 burpees over bar (lateral hops)
12 t2b/k2e/hkr/abmats
rest 4min, then B
B. AMRAP 8:00 @ 80-90% effort… dumbbells nte 50/35
12cal/10cal row/bike/ski
8 db hang clean & jerk (4/4)
20 double unders (30sec)
rest 4min, then C
C. AMRAP 8:00 @ 80-90% effort
200m run
5 stone to shoulder
10 pull-ups
D. post WOD recovery

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