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    WoD 16.1.16

    WoD 16.1.16

    Level 2
    Strength-18min
    Every 3min x 6 sets
    8 Bench Press
    10 Back Press snatch grip
    8 Hollow Rocks

    5min transition time

    Metcon-8min
    8min amrap
    7 push ups
    9 swings @ 24/16
    7 box jump over

    Level 1
    Strength-18min
    Emom x 5
    6-8 burpees broad jump
    rest 1min
    Emom x 5
    10-12 swings @ 20-24/12-16
    rest 1min
    Emom x 6
    30-40» plank hold

    5min transition time

    Metcon-8min
    18-15-12-9
    push ups
    air squats
    sit ups
    time cap 8min

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