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    WoD 10.11.16

    WoD 10.11.16

    LEVEL 2
    Strength – 16min
    Every 2min x 8set (16min)
    Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch
    Build to today’s heaviest complex.

    5min transition time

    Metcon – 12min
    12min Amrap
    200m run
    15 c ups
    10 burpees

    LEVEL 1
    Strength – 16min
    Every 2min x 8set (16min)
    Bench Press
    10-10-8-8-8-6-6-4
    after every set do 30” plank hold

    5min transition time

    Metcon – 12min
    Amrap in 12min
    200m run
    2 Wall climbs
    10m bear crawl
    30 mountain climbers

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