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211209 Thursday

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Day 4
WOD 211209
Aerobic Repeats + ROMWOD

A. Complete workload on apparatus of choice… 90% aerobic effort
Set up monitor for single distance of 4000m/3500m…
Then execute the following work/rest pattern until total distance is completed
4:00 work, 2:00 rest
3:00 work, 1:00 rest
B. ROMWOD

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