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180928 Friday

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Day 5
WOD 180928 

warm-up = “A”

A. 5 x 10sec bike sprints + 5 burpees AFAP… work @ 0:00, 2:30, 5:00, 7:30, 10:00
rest ~ 5-7min, then B
B. AMRAP 15:00 or 5 sets for time… whichever happens first!!
15 ohs – OR – 15 front squat… nte 95/65
9 pull-ups
15 burpees over bar (lateral hops)
9 t2b/k2e/hkr/abmats
C. post WOD recovery

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