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200109 Thursday

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Day 4
Partner WOD 200109

warm-up – Coach’s Choice

A. The Thruster Concept
EMOM 12:00
even minutes – partner 1 does 6 barbell thrusters + max calorie row to top of minute
odd mintues – partner 2 does 6 barbell thrusters + max calorie row to top of minute
barbells nte 115/75… one barbell, one rower per team
rest to 17:00 on timer, then B
B. Rotating Helen on Wheels
4 sets for time… capped @ 13:00
partner 1 – 12/9cal Assault Bike
partner 2 – 16 kb swings… 24kg/16kg
partner 1 – 9 pull-ups/ring row
(then partner 2 bikes, partner 1 swings kb, partner 2 does pull-ups… continue this rotating pattern for 4 total sets)
C. post WOD recovery

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