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181004 Thursday

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Day 4
WOD 181004

warm-up – Coach’s Choice

A. 30:00 @ 80-90% effort – row/bike/ski for max calories
@ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00, 21:00, 24:00, 27:00 – execute 1 set of:
right arm – 1 db power snatch + 1 thruster + 1 hang clean & jerk + 4 overhead lunges
left arm – 1 db power snatch + 1 thrusters + 1 hang clean & jerk + 4 overhead lunges
dumbbells are athlete’s choice
B. post WOD recovery

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