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211111 Thursday

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Day 4
WOD 211111
Aerobic Repeats + ROMWOD

A. Complete workload @ 90% aerobic effort… apparatus is athlete’s choice
5:00 work… 2:30 rest*
4:00 work… 2:00 rest
3:00 work… 1:30 res
2:00 work… 1:00 rest
1:00 work… no more intervals
*rest = active recovery… easy spin to keep monitor on
B. ROMWOD

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