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    WoD 10.1.17

    WoD 10.1.17


    LEVEL 2
    Strength-18min
    Deadlift
    10 min to load up to your 70%rm
    Immediately followed by
    every 2min x 4 sets
    6 @70% + 10 Pistols

    5min transition time

    Metcon -9min
    Amrap in 7min
    5kb Russian swings each arm 24/16kg
    5kb snatches each arm
    5 Kb cleans each arm
    5 Kb front squat each
    5 Kb strict Presses each arm
    Cash out :2min amrap mb Russian twists-1rep counts if turn both sides.

    LEVEL 1
    Strength-18min
    Every 3min x 6sets
    10 double Kb outside legs deadlifts+ 10 double Kb swings outside+10double Kb strict press
    Deload btwn excercises if necessary.

    5min transition time

    Metcon -9min
    7 deadlift @45-70
    9 push ups
    11 box jumps

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