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181121 Wednesday

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Day 3
WOD 181121

warm-up – Coach’s Choice

A. 5 x 10sec Assault Bike Sprint @ 100% effort… sprint @ 0:00, 2:00, 4:00, 6:00, 8:00
rest to 12:00 on timer, then B
B. “Grace”
30 clean & jerks for time… 135/95
rest to 22:00 on timer, then C
C. 5 x 20sec row sprints @ 100% effort… sprint @ 22:00, 24:00, 26:00, 28:00, 30:00
D. post WOD recovery

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