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181214 Friday

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Day 5
WOD 181214

warm-up – Coach’s Choice

A. “Nancy” & “DT” Sitting in a Boat, on a Bike or on a pair of Skis
5 sets @ 80-90% effort… barbells nte 95/65
500m row/ski – OR – 25cal bike
15 ohs 
12 deadlifts
9 hang power cleans
6 shoulder to overhead
B. post WOD recovery

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