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191115 Friday

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Day 5
WOD 191115

warm-up – Coach’s Choice

A1. 60sec side bridge… rest 30sec, then A2
A2. 60sec FLR… rest 30sec, then A3
A3. 60sec side bridge… rest 30sec, then A4
A4. 60sec wall sit
rest to 10:00 on timer, then B
B. “Nancy” in a boat
5 rounds for time of:
500m row
15 ohs – OR – 15 front squats… nte 95/65
C. post WOD recovery

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