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201030 Friday

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Day 5
WOD 201030

Warm-up – Coach’s Choice

A. @ 0:00… 3 sets @ 90% effort… barbells nte 115/75
11 shoulder to overhead
7 front squats
5 burpees over bar
B. @ 8:00… 3 sets @ 90% effort… barbells nte 115/75
11 deadlifts
7 hang power cleans
5 pull-ups
C. @ 16:00… 3 sets @ 90% effort… barbells nte 115/75
5 burpees over bar
7 front squats
11 shoulder to overhead
D. @ 24:00… 3 sets @ 90% effort… barbells nte 115/75
5 pull-ups
7 hang power cleans
11 deadlifts
E. post WOD recovery

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