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    WoD 13.12.16

    WoD 13.12.16


    LEVEL 2 + LEVEL 1
    10min Warm up
    15min assistant work
    Mobility 15min

    10min transition time + board briefing

    LEVEL 2
    Partner wod -16min
    – Christmas Charity Games wod 1
    12 min amrap
    Buy in : 1500 m Row
    Ath a: Rows
    Ath b: is at plank hold position
    Athletes change every time the athlete at the plank hold position Falls or by their team tactic.
    Then :
    Amrap
    40 Pull-ups , athletes change every 10 reps , band assistance is allowed both for males and females
    30 Burpees  , athletes change every 15 reps
    20 Wall Balls , athletes change every 10 reps
    B.
    4min amrap
    10 Kb complex (sumodeadlift high pull+swing) each athlete  24/16kg

    LEVEL 1
    16 min amrap
    Buy in : 1600m Run
    Then :
    Amrap
    40 Deadlifts @40-60/25-45 , athletes change every 10
    30 box jumps  , athletes change every 15 reps
    20m Bear crawl each athlete

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