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180711 Wednesday

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Day 3
WOD 180711
Bring-A-Friend!

warm-up – Coach’s Choice

A. 5 x 20sec shuttle sprints @ 95% effort… sprint every 2:00
(0:00, 2:00, 4:00, 6:00, 8:00)
rest to 15:00 on timer, then B… 
Athletes can start @ B1 or B2… all workloads capped @ 1:30… barbells nte 135/95
B1. 10 unbroken shoulder to overhead + 15 pull-ups – OR – 3 rope climbs
(B1 @ 15:00, 21:00, 27:00)
B2. 200m/150m row + 15 burpees over rower
(B2 @ 18:00, 24:00, 30:00)
C. post WOD recovery

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