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210813 Friday

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Day 5
WOD 210813

Warm-up – Coach’s Choice

A. Tabata Mash-up
20sec – Russian kb swings (athlete’s choice), rest 10sec
20sec – bjsd/step-ups, rest 10sec
X 8
Rest 5min after mash-up, then B
B. “The Chief”
5 x AMRAP 3:00… rest 1min b/t AMRAPs
3 power cleans… nte 135/95
6 push-ups
9 squats
C. post WOD recovery

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