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190830 Friday

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Day 5
WOD 190830
Repeat WOD 170106

warm-up – Coach’s Choice

A. 10:00 of sled work… Athlete’s Choice
when timer hits 15:00, start B (repeat 160209)
B. 5 sets @ 80% effort
1:00 burpees to target… rest 1min b/t sets
work @ 15:00, 17:00, 19:00, 21:00, 23:00
when timer hits 30:00, start C (repeate 160209)
C. 1 set… empty the tank
27 calorie row
21 burpees over rower
15 thrusters… barbells not to exceed 95/65
9 t2b/k2e/hkr
D. post WOD body maintenance

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