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    WoD 14.11.16

    WoD 14.11.16

    LEVEL 2
    Strength -18min
    Every 2min x 9set
    8 Bench Press, increase load
    10 Kb snatch each arm

    5min transition time

    Metcon-8min
    For time
    Rx plus:
    9-7-5
    Ring muscle ups
    Squat snatches 45-60/30kg
    Rx:
    9-7-5-3
    Burpees pull-ups
    Squat Snatches@20-30/15-20kg
    Time cap 8min

    LEVEL 1
    Strength -18min
    Every 2min x 9set
    6 Strict press , increase load
    8ring rows -elbows high and outside

    5min transition time

    Metcon-8min
    4rounds for time
    10 Kb swings
    20 step lunges alternating
    10 box jumps

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