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  • 09Δεκ
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    WoD 9.12.16

    WoD 9.12.16

    LEVEL 2 Strength – 21min Every 3min x 7set 8 bench press,  increase load each set 10 double Kb Russian swings 8 Kb double strict presses 5 min transition time Metcon – 7min Amrap in 7min 5 Kb snatches each arm 7 Kb Russian swings 9 wall ball LEVEL 1 Strength-21min Every 3 min x

  • 08Δεκ
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    WoD 8.12.16

    WoD 8.12.16

    LEVEL 2 Metcon -17min Partner wod Amrap -17min 1500m Row as a team , change by your team tactic The remaining time 5 thrusters each athlete 45/30 kg 7burpees over the bar each athlete 9 pullups each athlete *one ath. Works at the time, finish both ath the one movement to jump to the next