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181213 Thursday

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Day 4
WOD 181213

warm-up – Coach’s Choice

A. Barbell Thrusters – 5. 4. 3. 2. 1.
keep reps unbroken… load bar each set… 10 strict ring rows @ dots
execute thrusters @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 18:00 on timer, then B
B. 3 sets @ 85% effort… capped @ 12:00
100 air squats
3 rope climbs
C. post WOD work… accumulate 30 reps of strict dumbbell curls + 30 push-ups
D. post WOD recovery

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