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211223 Thursday

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Day 4
WOD 211223
Aerobic Intervals + ROMWOD

A. Complete each interval @ 90% aerobic effort
5:00 work – 2:00 rest
4:00 work – 1:30 rest
3:00 work – 1:00 rest
2:00 work – 30sec rest
1:00 work – no more intervals
B. ROMWOD

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