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210910 Friday

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Day 5
WOD 210910

Warm-up – Coach’s Choice

A. 1 set of complex every 2min, x 5… build bar accordingly
3 front squats + 2 front rack lunges + 3 push jerks
Rest additional 4min after 5th set, then B
B. AMRAP 16:00 @ 80-90% effort… barbell @ 100% of A
6 deadlifts
10 hrpu
3 squat cleans
2 rope climbs… sub is Coach’s Choice
1 squat clean thruster
10cal – row/bike/ski
C. post WOD recovery

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