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180712 Thursday

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Day 4
WOD 180712

warm-up – Coach’s Choice

A1. @ 0:00, 6:00, 12:00… (get one set of each… if you cannot run, repeat a row or bike)
run 400m – OR – row 500m/400m – OR – bike 20cal/17cal
A2. @ 3:00, 9:00, 15:00…
10 db g2oh (50/35) + 20 wall balls
rest to 23:00 on timer, then B
B. AMRAP 7:00
burpees to target!
C. post WOD recovery

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