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210128 Thursday

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Day 4
WOD 210128
Aerobic Repeats + ROMWOD

Warm-up – Coach’s Choice

A. Goal is to complete workload in 20:00 or faster
500m row/ski… rest 30sec
1000m row/ski… rest 1min
1500m row/ski… rest 90sec
1000m row/ski… rest 1min
500m row/ski
**consider there is 4min of built-in recovery here… if the prescribed distance won’t get you close to, or under the cap… reduce each distance to the following scenario:
400m
800m
1200m
800m
400m
B. ROMWOD

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