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181107 Wednesday

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Day 3
WOD 181107
Bring-A-Friend

warm-up – Coach’s Choice

A. AMRAP 10:00 @ 80-90% effort
5 pull-ups
10 hrpu
15 squats
@ 10:00 on timer, go to B
B. 5:00 @ recovery pace
row/bike/ski
@ 15:00 on timer, go to C
C. AMRAP 10:00 @ 80-90% effort
5 kb swings
10 wall balls
15 burpees
@ 25:00 on timer, go to D
D. 5:00 @ recovery pace
row/bike/ski
E. post WOD recovery

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