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200108 Wednesday

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Day 3
WOD 200108

Bring-A-Friend

warm-up – Coach’s Choice

A. 5 x 1 set every 3min of:
10sec Assault Bike Sprint @ 100% effort
5 t2b/hkr
10 push-ups
15 squats
(work @ 0:00, 3:00, 6:00, 9:00, 12:00)
rest to 18:00 on timer, then B
B. 2 sets @ 90% effort… capped @ 12:00
1000m/850m row
15 power cleans @ 60% of 1RM (Friends/New Athletes – 15 burpees)
C. post WOD recovery

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