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191025 Friday

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Day 5
WOD 191025
Repeat WOD 170303

warm-up – Coach’s Choice

A. 5 x 15sec bike sprints + 5 burpees AFAP @ 100% effort… work every 3min
0:00, 3:00, 6:00, 9:00 12:00
rest to 20:00 on timer, then B
B. 1 set @ 80% effort, not for time… workload capped @ 10:00
10 tgu, total reps, alternating arms… not to exceed 50/35
50 abmat sit-ups
10 tgu
C. post WOD body maintenance

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