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180913 Thursday

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Day 4
WOD 180913

warm-up – Coach’s Choice

Aerobic Flow Thursday!
A. Complete workload for time @ 80-90% effort
100cal – row/bike/ski
80 double unders
60 db g2oh, total reps, alt arms… nte 50/35
40 wall balls
20 burpee pull-ups
10 power cleans… nte 165/115
B. post WOD recovery

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