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181217 Monday

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Day 1
WOD 181217

warm-up – Coach’s Choice

A1. 20sec Assault Bike sprint… rest to 2:00 on timer, then A2
A2. 20sec Row sprint… rest to 4:00, then back to A1, x 3
rest to 15:00 on timer, then B
B. 1 set every 3min for 5 total sets… barbells nte 95/65… work @ 95% effort each set
9 thrusters
9 pull-ups
50 double unders/singles
C. post WOD recovery

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