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    WoD 20.12.16

    WoD 20.12.16

    LEVEL 2
    Metcon -20min
    Amrap in 9min
    5 deadlift rx plus:90/75 rx:70/45kg
    7 pullups
    9 box jump overs
    2min rest
    Amrap in 9min
    7kb snatch each arm rx plus:24/20 rx 16-20/12-16
    7 Kb thrusters each arm
    49 du or 28 or 14

    LEVEL 1
    Amrap in 9min
    5 deadlift @35-60/25-35kg
    10 push ups
    15 lateral jump over the bar
    2min rest
    Amrap in 9 min
    7medicine ball power clean
    7 barbell rows
    9 dips

    5 min transition time

    15min assistant work
    15min mobility


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