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180815 Wednesday

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Day 3
WOD 180815

warm-up – Coach’s Choice

A. Front Squats – 3. 3. 3. 3. 3.
4 db g2oh @ dots… squat @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 18:00 on timer, then B
B. 1 set every 3min for 5 total sets… work @ 95% effort
(18:00, 21:00, 24:00, 27:00, 30:00)
7cal/5cal bike sprint
9 pull-ups/jpu/ring row
6 bjsd… nte 24”
C. post WOD recovery

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