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201016 Friday

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Day 5
WOD 201016

Warm-up – Coach’s Choice

A. 1 set of complex ever 90sec, x 5… build bar as you go
1 deadlift + 1 power clean + 1 hang squat clean + 1 front squat
Rest to 12:00 on timer, then B
B. AMRAP 18:00 @ aerobic flow pace… barbell @ 100% of A
15cal row/bike/ski
12 wall balls
9 burpees
6 k2e
1 rep of barbell complex
C. post WOD recovery

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