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191003 Thursday

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Day 4
Partner WOD 191003
Repeat WOD 170209

warm-up – Coach’s Choice

Aerobic Flow Thursday!
A. 10 sets @ aerobic flow pace… capped @ 30min… one athlete working at a time
30 calorie row/bike/ski
30 wall balls
6 manmakers… load=Athlete’s choice (manmaker=renegade row + squat clean thruster)
2 rope ascent – OR – 6 plank ascents
B. post WOD body maintenance

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