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180628 Thursday

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Day 4
WOD 180628

warm-up – Coach’s Choice

A. 6 x 10sec bike sprint @ 100% effort… sprint every 2:00
(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)
rest 5min after 6th sprint, then B
B. 7 rounds for time of:
10 med ball cleans
10 burpees 
rest exactly 1min in FLR after 7th set, then…
100cal row/bike/ski for time
C. post WOD recovery

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