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    WoD 10.10.16

    WoD 10.10.16

    LEVEL 2
    Strength -16min
    Emom x 5min
    5 front squat @50%1rm
    rest 2min
    Emom x 4min
    3 front squat @60%1rm
    rest 2min
    Emom x 3min
    2 front squat @70%1rm

    4min transition time

    Metcon – 12min
    9 power cleans rx plus:60/40kg rx:45/30kg
    12 kb swings 24/16kg
    15 box jump overs

    LEVEL 1
    Strength – 16min
    Emom x 5min
    5 deadlift
    rest 2min
    Emom x 4min
    4 deadlift
    rest 2min
    Emom x 3min
    3 deadlift
    *increase load each set of emoms

    4min transition time

    Metcon – 12min
    10 push press @15-30/10-20kg
    15 push ups
    20 step lunges , 5-10kg plate overhead

     

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